Track Workout for Tuesday, July 5 2011

CONDITIONS:
Not as bad as feared...at least for the first hour.
Temperature 88*//Humidity 53%//Wind 9mph S//Overcast, lightning shut the workout down just prior to the second set.

PARTICIPANTS:
MB, Deena, Alice, Joe

WORKOUT:
Warm-up - 2x 1mile road loop, 10x 100m striders
MB, DC Set - 3x 400m (100m recovery) @ "fresh" pace, 400m jog, 8x 100m striders
A, J Set - 3x 300m (65m recovery) @ "fresh" pace, 400m jog, 8x 100m striders

Track Workout for Thursday, May 12, 2011

CONDITIONS:

Warm. Temperature 81*/Humidity 62%/Wind 8mph SSW/Clear

PARTICIPANTS:

MB, Fawn

WORKOUT:

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

Main set - 5-to-7x 400m (100m recovery) at "fresh"-to-"threshold" 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

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 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!

Track Workout for February 17, 2011

CONDITIONS:
Fantastic! Temperature in the high 50s (I guess!), moderate humidity, little to no wind. (Made Coach MB wish he was healthy!)

PARTICIPANTS:
Suzanne, Allan

WORKOUT:
Warm-up - 2x 1mile on track, 10x 100m striders

Main Set - 4x-to-6x 400m at slightly faster than "fresh" pace.

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

Track Workout for Tuesday, December 28, 2010

CONDITIONS: One of those evenings where you put on/take off the gloves every couple of minutes. Temperature 45*/Humidity 47%/Wind 1mph W/Rain 0%
PARTICIPANTS: MB, Suzanne, Deena, Allan, Gary
WORKOUT:
Warm-up - 2x 1mi parking lot loop, 10x 100m striders
Set 1 - 5x 200m (50m recovery); 3 at "fresh" pace, 1 "good build-up", 1 at "good" pace
Interlude - 400m jog, 8x 100m striders (at least 8, might have been closer to 10...Coach MB needs to stop telling stories during striders...)
Set 2 - 4x 400m (complete recovery) in 1:23-1:26 (5:32/mi-5:44/mi pace)

Track Workout For Thursday, December 9, 2010

CONDITIONS:
Flippin' cold! Arm/leg warmers for MB. Deena in tights and knit running cap which we realized was made by adidas. Allan in an ear band. Steamy breath. Fortunately, though, no wind.
PARTICIPANTS:
MB, Deena, Allan

WORKOUT:
Warm-up - 2x 1mi parking lot loop, 10x 100m striders.

Main set - 6x 500m at threshhold pace (7:05-7:27/mile), 100m walk recovery

NOTE:
Original plan was for 9x 500m at threshhold with 100m walk recovery. However, rather than us hitting the 500s at 2:11-2:19, we were hitting them at 2:00-2:02. We probably could have done three more at that pace, but we got a good five miles of work in total. Seemed like a good note on which to end the workout...especially since the weekend has some long runs planned.

On the really bright side, the bathrooms were unlocked (yippie-ki-yay!).

Workout for Tuesday, December 7, 2010

CONDITIONS:

Pretty nippy. Temperature - 45*/Humidity - 40%/Wind - 6 NNW/Rain - 0%

PARTICIPANTS:

MB, Suzanne, Deena, Allan

WORKOUT:

Warm-up - 1mi, 16x100 striders

Set 1 - 5x200 @ "fresh" pace (50m walk recovery)

Interlude - 400m jog, 8x100 striders

Set 2 - 6x350 @ "fresh" pace (50m walk recovery

Interlude/Cool-down - 400m jog, 8x100 striders

NOTE:

The same genius who decided to keep the track open & the lighting on (hooray!) also decided to lock the bathroom doors (un-hooray.). Talk about sick & twisted. So, there were a few "shiggy" moments early in the evening.