Workouts for January 25/27, 2010

Conditions:
CoolParticipants:
Tue - Suzanne, Deena, Allan, Jerry
Thu - Suzanne, Deena, AllanWorkout:
Tue -
Warm-up - 2x 1mile (track), 10x 100m striders
Set 1 - 5x 200m (50m recovery) @ "fresh" pace, 400m jog, 8x 100m striders
Set 2 - 4x 300m (60m recovery) @ "fresh" pace, 400m jog, 8x 100m striders
Set 3 - 4x 350m (50m recovery) @ "fresh" pace

Thu -
Warm-up - 2x 1mile (track), 10x 100m striders
Set - 5x 1000m (200m recovery) @ 7:30/mi pace

Workout for Thursday, January 20, 2011

CONDITIONS:
Temperature 54*/Humidity 77%/Wind 7mph W/Rain 40% chance

PARTICIPANTS:
MB, Deena, Allan, Gary

WORKOUT:
Warm-up - 2x 1mi parking lot loop, 10x 100m striders

Set - 3x mile; 1200m at "up-tempo fresh", 400m at "good build-up" (400m recovery)

Cool-down - 400m jog/walk

NOTES:

Probably the most grim I've ever seen any of these guys look going into a workout. Yes, it is the first time we've ever done repeats longer than 800 meters, and the first time I've done repeats longer than 1000 meters at this track.

We were chatting and joking during the first 400m recovery; after that it was fairly quiet.

I backed off the effort on the third mile and we all kind of pushed each other through it. It's unnerving to hear footsteps on your outside shoulder with 200 meters to go and think someone's going to go high-stepping by on the back stretch.

Track Workout for Tuesday, January 18, 2011

CONDITIONS:

Highly encouraging! Temperature 56*/Humidity 92%/Wind 6mph W/Rain 0%PARTICIPANTS:

MB, Deena, Allan, GaryWORKOUT:

Warm-up - 2x 1mile parking lot loop, 10x 100m striders

Set - 10x 160m (40m recovery), 8x 200m (50m recovery), 4x 300m (60m recovery), 1x 400m @ "fresh" pace

Cool-down - 400m walkNOTE:

Original plan was for a 5km time-trial, but a single continuous set seemed more prudent after last weekend's PBHM.

Track Workout for Thursday, January 13, 2011

CONDITIONS:

Very frigid. Temperature 40*/Humidity 35%/Wind 5mph NNW/Rain 0%

PARTICIPANTS:
MB, Suzanne, Deena, Allan, Gary

WORKOUT:
Warm-up - 2x mile parking lot loop, 10x 100m striders
Set - 2x 200m, 4x 400m, 800m @ Daniels' Interval ("good") pace (100m recovery)

Track/Hill Workout for Thursday, January 6, 2010

CONDITIONS:
Temperature - 54*/Humidity - 66%/Wind - 6mph NW/Rain 0%

PARTICIPANTS:
MB, Deena, Allan, Gary

WORKOUT:

Warm-up - 2x mile parking lot loop, 10x 100m striders

Set 1 - 5x 200m (50m recovery) @ "fresh" pace

Set 2 - 8x 150m hill repeats, @ "fresh" pace, push pace last 50m (150m jog/2:00 recovery)

NOTE:

Yes, I was fairly correct telling where east was.
Like it really matters?
Hello? You're running on a track, honey...
Oh well, it gave us something to laugh about.

Workout for Tuesday, January 4, 2010

CONDITIONS:
Quite nice considering the time of the year. Temperature 54*/Humidity 83%/Wind 1mph NE/Rain 0%

PARTICIPANTS:

MB, Deena, Allan, Gary

WORKOUT:

Warm-up - 2x mile parking lot loop, 10x 100m striders

Set 1 - 5x 200m at "fresh" pace (50m recovery)

Interlude - 400m jog, 8x 100m striders

Set 2 - 3x 400m at "fresh" pace (100m recovery)

NOTE: Probably could have done a third set, but did just enough to save energy for (race simulation) long run this weekend.