Workout for Tuesday, February 8, 2011

Conditions:
Nice, but became very chilly near the end. Temperature 49*/Humidity 43%/Calm/Rain 0%

Participants:
Suzanne, Deena, Allan
Workout:
Warm-up - 2x 1mi (track), 10x 100m striders
Set 1 - 8x 160m (40m recovery); 2 "fresh," 2 "good build-up," 2 "fresh," 2 "good"
Interim - 400m jog, 8x 100 striders
Set 2 - 2x 300m (60m recovery) at "good"
Cool-down - 400m walk/jog

Workout for Tuesday, October 12, 2010

Happy Christopher Severy Day! Tim Catalano & Adam Goucher's blog www.runtheedge.com for October 12 had a touching tribute to the late University of Colorado cross-country runner, whose tragic death was a central theme in the latter half of Chris Lear's 1999 book, Running With The Buffaloes.

CONDITIONS:
Beautiful! Temperature 76*/Index 76*/Humidity 69%/Wind SSW 13mph

PARTICIPANTS:
MB, Allan

WORKOUT:
Warm-up - 2x 2x 800m parking lot loop, 10x 100m striders
Set 1 - 5x 200m (50m recovery); 2 "fresh," 1 "good build-up"

Interval - 400m jog, 8x 100m striders

Set 2 - 5x 300m (62m recovery), switch between "fresh" and "good build-up"
Cool-down - 400m jog, 10x 100m striders

Workout for January 26, 2010

Participants: Suzanne, Ferris, Scott, Robert
Conditions: Cool (after a week in Hawai'i, I'd say darn cold!)

Workout:

Ferris/Scott -
2x1mi warm-up
8x160; 3 fresh, 1 build
400 jog, 8x100 striders
4x350 up-tempo fresh
400 jog, 8x100 striders
3x400 up-tempo fresh
400 jog, 10x100 striders cool-down

Suzanne/Robert -
2x1mi, 10x100 striders warm-up
6x160 fresh
400 jog, 8x100 striders
3x300 fresh
400 jog, 8x100 striders
5x200 fresh
400 jog, 10x100 striders cool-down

October 27 - I Feel Like I Owe It To Someone...

Participants: Bev, Suzanne, Ferris, Scott
Conditions: Dark, Damp.

Assignment - Period 2, Week 3:
2 x 1 mile warm-up, 10x100 meter striders

First Set -

Ferris/Scott:

5 x 200 meters (50 meter walk recovery), 2 at "fresh" pace, 1 "good build-up"
400 meter jog, 8 x 100 meter striders

Bev/Suzanne:

6 x 160 meters (40 meter walk recovery), 2 at "fresh" pace, 1 "good build-up"

400 meter jog, 8 x 100 meter striders

Second Set -

Ferris/Scott:
3 x 350 meters (50 meter walk recovery), "up-tempo fresh" pace

400 meter jog, 8 x 100 meter striders

Bev/Suzanne:

4 x 300 meters (60 meter walk recovery), "fresh" pace

400 meter jog, 8 x 100 meter striders

Third Set -

Ferris/Scott:
6 x 160 meters (40 meter walk recovery), 2 at "fresh" pace, 1 "good build-up," 2 at "fresh," 1 "good" pace

400 meter jog, 10 x 100 meter striders cool-down

Bev/Suzanne:

5 x 200 meters (50 meter walk recovery), "fresh" pace

400 meter jog, 10 x 100 meter striders cool-down

Last Night's Workout...& Welcome to the Cruise...

Attendees: Deena, Ferris

Conditions: Comfortable, Slightly Humid

Assignment: Recovery Week 2

Warm-up - -

2 x 1 mile jog

10 x 100 meter striders

Set 1 - -

6 x 160 meters (40 meter walk recovery), alternating "fresh" & "good build-up"

400 meter jog

8 x 100 meter striders

Set 2 - -

4 x 400 meters (100 meter walk recovery), "fresh" pace

400 meter jog

8 x 100 meter striders

Set 3 - -

5 x 200 meters (50 meter walk recovery), two "fresh," one "build"

Cool-down - -

400 meter jog

10 x 100 meter striders

Coming Assignment: Recovery Week 3