Track Workout for Thursday, September 29, 2011

THEME:
"Much Too Young (To Be This Damn Old)" - Garth Brooks

CONDITIONS:
Quite nice, I have to admit.

PARTICIPANTS:
Jim, Deena, Michelle. MB on the sidelines.

WORKOUT:
Warm-up - 2x mile, 10x 100m striders.
Set 1 - 6x 160m (40m recovery) @ "fresh" pace, 400m jog.
Set 2 - 4x 250m pursuit drill (150m recovery), near-race pace, 400m jog.
Set 3 - 5x 200m (50m recovery) @ "fresh" pace.

Workout for Tuesday, September 27, 2011

THEME: "Barely Breathing," Duncan Sheik

CONDITIONS: Not too shabby.

PARTICIPANTS: MB, Suzanne, Jim, Deena

WORKOUT: Warm-up - 2x 1mi road loop. Set - 3x 1000m hill repeats (up/down/up), with 300m walk recovery.

Pensacola Seafood Festival 5K Kudos

Deena Crooke - 1st Masters' Female - 21:55

Jim Branton - 3rd 45-49 Male - 20:59 (not too shabby for a guy weeks out from a marathon!)

Great work!

Track Workout for Thursday, September 22 2011

THEME: "Livin' On The Edge," Aerosmith


CONDITIONS: Cooler, but a little humid.


PARTICIPANTS: MB, Jim, Deena


WORKOUT:
Warm-up - 2x mile road loop, 10x 100m striders.
Set - 3x-5x 800m (200m recovery) @ 3:28-3:30. (3:27, 3:25, 3:20, 3:19, 3:32)
Cool-down - 400m walk/jog.

Workout for Tuesday, September 20, 2011

THEME: "Running Up That Hill" - Kate Bush

CONDITIONS: Comfortable temperature, but very humid.

PARTICIPANTS: MB, Suzanne, Jim, Deena

WORKOUT:
Warm-up - 2x mile road loop.
Set 1 - 6x 160m hill repeats (160m jog down, 1min recovery) @ "fresh" pace.
Set 2 - 3x 300m hill repeats (300m jog down, 1min recovery) @ "fresh" pace.
Set 3 - 5x 200m hill repeats (200m jog down, 1min recovery) @ "fresh" pace.

Track Workout for Thursday, September 15, 2011

THEME: "Please Come To Boston," Dave Loggins

WEATHER: 82*/Clear/Wind W 10mph


PARTICIPANTS: Jim, Deena (MB there, but resting)


WORKOUT: Warm-up - 2x mile road loop, 10x 100 striders. Set - 6x 600 (100 recovery), goal time 2:45 (all run in 2:41-2:44!). Cool-down - 400m walk/jog.

Track Workout for Tuesday, September 13, 2011

THEME SONG: "Talking Back To The Night" - Steve Winwood

CONDITIONS: See what we get for rejoicing so soon? Temperature 84*, Humidity 52%, Wind 10mph W, Clear.

PARTICIPANTS: MB, Jim, Deena

WORKOUT: Warm-up - 2x mile road loop, 10x 100m striders.
Set 1 - 5x 200m (50m recovery); 2 "fresh," 1 "build," 400m jog, 8x 100m striders.
Set 2 - 3x 400m (100m recovery) "up-tempo fresh," 400m walk/jog cool-down.

Track Workout For Thursday, September 8, 2011

THEME: "Darkness on the Edge of Town," "BROOCE!"

CONDITIONS: Absolutely wonderful. Probably mid-70s, with nearly calm air.

PARTICIPANTS: MB, Deena, Michael

WORKOUT: Warm-up - 2x mile road loop, 10x 100m striders. Set - 8x 400m (100m recovery) @ 7:24/mi pace (1:51/400). Cool-down - 2x 400m walk/jog.

NOTE: First 400 told me there was no way we were going to go that SLOW. Repeats ended up in the 1:38-1:41 range. Sure, it's a solid 20 seconds slower than my sprightly 400 sets when I'm racing fit.

Track Workout for Tuesday, September 6, 2011

THEME SONG: "Cool Change" - Little River Band

CONDITIONS: Freakin' sweet. Temperature in the low-to-mid 70s. A little wind. Small pieces of overcast. Doesn't get much better than this.

PARTICIPANTS: MB, Suzanne, Jim, Deena

WORKOUT: Warm-up - 2x mile road loop, 10x 100m striders. Set 1 - 6x 160m (40m recovery); 3 "fresh," 1 "build," 400m jog, 8x 100m striders. Set 2 - 3x 350m (50m recovery); 2 "fresh," 1 "up-tempo fresh," 400m jog, 8x 100m striders. Set 3 - 5x 200m (50m recovery) "fresh," 400m walk/jog cool-down.

Track Workout for Thursday, September 1, 2011

THEME: "Like A Hurricane" - Neil Young

CONDITIONS: Cooler, but very humid. Felt much like breathing with damp sponge in the windpipe.

PARTICIPANTS: MB, Suzanne, Jim (remote), Deena

WORKOUT: Warm-up - 2x mile road loop, 10x 100m striders. Main set - 2x-4x 800m (200m recovery) @ "fresh" pace. Cool-down - 400m walk/jog