Track Workout for Thursday, April 28, 2011

CONDITIONS:
Warm, a little breezy, especially going up the front stretch of the track. Temperature 75*/Humidity 47%/Wind 6mph NNW/Clear

PARTICIPANTS:

MB, Suzanne, Allan

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

Main set - 5x 700m (100m recovery), decreasing from 6:45/mi to 6:04/mi pace.

Cool-down - 400m walk/jog

Track Workout for Tuesday, April 26, 2011

CONDITIONS: Little breezy, overcast. Temperature 77*/Humidity 82%/Wind 13mph S

PARTICIPANTS: MB (first set), Suzanne (walk), Deena, Joe

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

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

Set 2 - 5x 300m (100m shuffle/jog recovery) @ "fresh" pace - 400m jog

Track Workout for Tuesday, April 12, 2011

CONDITIONS: Definitely spring. Temperature 70*/Humidity 51%/Wind - 6mph NNW

PARTICIPANTS: MB, Suzanne, Deena, Allan, Joe

WORKOUT:

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

Set 1 - 5x 200m (50m recovery); 1@"fresh," 1@"build," 2@"fresh," 1@"good"

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

Set 3 - 4x 350m (50m recovery) @ "fresh"

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

DING! DING! DING! Track Workout for Thursday, April 17, 2011

Weather: Pretty nice...some threat of rain, but minimal. Temperature 63*/Humidity 36%/Wind 7mph NNW/Cloudy

Participants:

MB, Suzanne, Deena, Allan, Joe, Paul

Workout:

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

Main set - 4/6/8x 400m (100m recovery) @ (Daniels') threshhold pace.

Notes: Too many dinged-up persons...stressors from outside of the running realm? A coach can only control so much...

Track Workout for Tuesday, April 5, 2011

Weather - pretty nice. A little on the cool side at the end.

Participants - MB, Deena, Fawn, and three visitors/newcomers (forgive me, it takes a couple of workouts for me to get names unless something memorable happens!).

Workout -

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

Set 1 - 6x 160m (40m recovery) @ "fresh" pace, or "2 fresh, 1 good build-up", 400m jog, 8x 100m striders

Set 2 - 3x 350m (50m recovery) @ "fresh or "up-tempo fresh" pace, 400m jog, 8x 100m striders

Set 3 - 5x 200m (50m) recovery) @ "fresh" pace

Track Workout for March 31, 2011

WEATHER: You can tell spring has arrived...the first little bugs have shown up to work out, too. Temperature 67*/Humidity 56%/Wind 4mph N/Clear

PARTICIPANTS:

MB, Suzanne, Fawn, Deena

WORKOUT:

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

Main set - 6-to-8x 400m (100m recovery) @ "up-tempo fresh" pace

Cool-down - 400m walk/jog