Track Workout for Thursday, October 27, 2011

THEME: "We'll Cross That Bridge When We Get There" - Ward Brothers

CONDITIONS: Nice! Temp - 70*/Wind - minimal/Humidity - 55%

PARTICIPANTS: MB, Jim, Deena

WORKOUT:
Warm-up - 4x 800m parking lot loop, 10x 100m striders
Main set - 9x 400m (100m recovery) - planned 6 @ 1:51, 3 @ 1:42 - actual 1:38, 1:39, 1:38, 1:38, 1:36, 1:34, 1:37, 1:36, 1:34
Cool-down - 400m walk/jog

Track Workout For Thursday, October 20, 2011

THEME: "Land of Confusion" - Genesis (in honor of Jim's Chicago Marathon experience)

WEATHER: Temperature 58*/Wind 6mph W/Humidity 37%

PARTICIPANTS: MB, Jim, Deena

WORKOUT:

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

Set - 2x mile, 400m jog recovery (6:41 pace)

Track Workout For Tuesday, October 18, 2011

THEME: "Where, Oh, Where Are You Tonight?" - Buck Owens/Roy Clark

WEATHER: Humid. The last gasps of summer? Temperature 78*/Wind 6mph SW/Humidity 71%/Overcast, few drops of rain at the beginning.

PARTICIPANTS: MB, Jim, Deena

WORKOUT:

Warm-up - 2x 2x800m parking lot loop, 10x 100m striders

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

Set 2 - 4x 350m (50m recovery) @ "fresh" pace, 400m jog, 8x 100m striders

Set 3 - 6x 160m (40m recovery) @ "fresh" pace

Track Workout for Thursday, October 13, 2011

THEME: "I Will Survive" - Gloria Gaynor

CONDITIONS: Temperature - 77*/Wind - 8mph W/Humidity - 55%

PARTICIPATION: MB, Fawn (back from an extended "bootcamp" hiatus!), Deena, Michelle, Melanie, Sergio

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

Transition Set (Fawn, Melanie, Sergio) - 8x 300m (65m recovery) @ fresh" pace
Sprinter Set (Michelle) - 2x 150m (150m recovery), 300m (100m recovery) - 2-3 sets
Distance Set (MB, Deena) - 3x 1200m (400m recovery) @ 5:30-5:35

Cool-down - 400m walk/jog

Track Workout For Tuesday, October 11, 2011

THEME: "Time" - Chambers Brothers

CONDITIONS: Overcast, slight mist-to-drip, some air movement. Still okay conditions.

PARTICIPANTS: MB, Suzanne, Deena, Michelle

WORKOUT:

Warm-up - 2x mile, 10x 100m striders.

Set 1 - 5x 200 (50m recovery) @ "fresh" pace (which it wasn't...), 400m jog, 8x 100m striders.

Set 2 - 3x 300 (60m recovery) @ "fresh" pace (whazzat pace again?), 400m jog.

Cool-down - 10x 100m striders.

Track Workout for Thursday, October 6, 2011

THEME: "Teach Your Children Well," Crosby, Stills, Nash and Young

CONDITIONS: Very nice.

PARTICIPATION: MB, Suzanne, Michelle, Heather, Sergio. Brief appearance by Roberto

WORKOUT:
Warm-up - 2x mile
Main Set - 8x 200m at "up-tempo fresh" pace ("relay" recovery)
Cool-down - 400m walk/jog

Track Workout for Tuesday, October 4 2011

THEME: "Faster" - George Harrison

CONDITIONS: Glorious.

PARTICIPANTS: MB, Jim, Michelle

WORKOUT:
Warm-up - 2x mile road loop, 10x 100m striders
Set 1 - 8x 160m (40m recovery); switch between "fresh" pace and "good build-up", 400m jog
Set 2 - 2x 350m (50m recovery) @ "fresh" pace, 400m jog
Set 3 - 5x 200m (50m recovery) @ "fresh" pace
Cool-down - 400m walk/jog