Track Workout for Tuesday, March 29, 2011

WEATHER: Enough to make you feel starchy. Temperature 72*/Humidity 96%/Wind 9mph SE/Mist-to-Rain

PARTICIPANTS: MB, Deena, Allan, Joe

WORKOUT:

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

Set 1 - 5x 200m (50m shuffle/jog recovery) @ "fresh" pace, 400m jog, 8x 100m striders Set 2 - 4x 300m (65m shuffle/jog recovery) @ "fresh" pace, 400m jog, 8x 100m striders

Set 3 - 4x 400m (100m shuffle/jog recovery) @ "fresh" pace, 400m walk cool-down

Track Workout for March 17, 2011

WEATHER:
Nice (shame that I wasn't feeling so well...).

PARTICIPANTS:
SB, Deena, Joe

WORKOUT:
Warm-up - 2x mile road loop, 10x 100m striders

Main set -
A-4x 700m (100m recovery) @ "fresh" pace
B-3x 700m (100m recovery), 2x 350m (50m recovery) @ "fresh" pace

C-6x 350m (50m recovery) @ "fresh" pace

Cool-down - 400m jog, 10x 100m striders

Track Workout for Tuesday, March 15, 2011

Weather - quite nice. Pleased to have daylight in which to run.

Participation - MB, Suzanne, Fawn, Deena, Joe.

Workout:

Warm-up - 2x .9mi road loop, 10x 100m striders

Set 1 - 5x 200m (50m recovery) @ "fresh"/2 "fresh," 1 "good build-up," 400m jog, 8x 100m striders

Set 2 - 4x 300m (65m recovery) @ "fresh"/2 "fresh," 1 "good build-up," 400m jog, 8x 100m striders

Set 3 - 8x 160m (40m recovery) @ "fresh" pace

Track Workout for Thursday, February 10, 2011

WEATHER:
As I expected...March has arrived. Temperature 56*/Humidity 55%/Wind - 12mph NW

PARTICIPANTS:
MB, Suzanne, Deena, Sherri, Tina, Joe (Vicki: observation/taper!)

WORKOUT:
Warm-up - 2x mile on track, 10x 100m striders

Group 1 - 5x 600m (100m recovery) at "fresh" pace

Group 2 - 8x 300m (65m recovery) at "fresh" pace

Cool-down - Goat Lips Deli.

Track Workout for (Fat) Tuesday, February 8, 2011

WEATHER:
Typical March. Temperature 65*/Humidity 72%/Wind 11mph SE/Rain at start of warm-up

PARTICIPATION:
MB, Suzanne, Fawn, Allan

WORKOUT:
Warm-up - 2x mile, 10x 100m striders

Set 1 - 5x 200m (50m recovery) at "fresh" pace
400m jog, 8x 100m striders

Set 2 - 3x 350m (50m recovery) at "fresh" pace
400m jog

Workout for Tuesday, March 1, 2011

CONDITIONS:
Nice. Temperature 58*/Humidity 59%/Wind 6mph N/Rain 0%

PARTICIPANTS:

MB, Suzanne, Deena, Allan

WORKOUT:
Warm-up - 2x 1mi parking lot loop, 10x 100m striders
Set 1 - 8x 160m (40m recovery) @ "fresh" pace, 400m jog, 8x 100m striders

Set 2 - 4x 300m (65m recovery) @ "fresh" pace, 400m jog, 8x100m striders
Set 3 - 3x 400m (100m recovery) @ "fresh" pace

Cool-down - food, beverage, and entertainment at Goat Lips Deli. An 8:30 close doesn't bother me a bit. Nice place!