Workout for Thursday, March 11, 2010

Conditions - Early spring-like. That's frightening.

Participant - MB (Bev was doing a couple of miles before catching up on chores.)

Workout -
Plan was for 2mi warm-up, then 7x600 with 100 walk recovery.
Actual was 2x1mi, 10x100 striders, then 1xmi easy.
(Haven't really provided recovery opportunity since half marathon, so a little was better than nothing.)

Workout for March 9, 2010

Conditions - cool, humid, slightest trace of rain.

Participants - MB, Suzanne (warm-up), Scott, Robert

Workout -

Warm-up: 2x1mi - 10x100m striders

Set 1: Scott - 5x200 (fresh, good, good build-up), Robert - 5x200 fresh

400m jog, 8x100m striders

Set 2: Scott - 4x350 (fresh, up-tempo fresh, fresh, good build-up), Robert - 2x400 (fresh)

400m jog, 8x100m striders

Set 3: Scott - 8x160 fresh, Robert - 6x160 fresh

400m jog, 10x100m striders

MB - 10x500

Workout for Thursday, March 4, 2010

Conditions - still cool. Became more chilly after 6:30.

Participants - Marie, Bev, MB, Suzanne, Deena, Scott

Warm-up - 2 x 1mi, 10 x 100m striders

Set - 500m at consistent effort throughout (100m walk recovery):
Deena, Scott - 8 x 500
Marie, Bev - 6 x 500

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

Next workout - Sunday Long(ish) run. MB has 10 miles on his schedule, so he'll tack on to Bayou Loop once he hits 19th Ave.

Workout for March 2, 2010

Indoor. Had to present at PRA meeting.

Treadmill: 6 miles total.
Warm-up - 2 x 0.9 mi (.1 mi walk recovery)

Workout - 10 x .31 mi (500m) (.1 mi walk recovery), pace increase from 8:00/mi to 7:01/mi

Cool-down - treadmill cool-down cycle.

Always interesting to see HR shoot up like mad on second .9 mile piece compared to the first.

Plan for Wednesday - 9 mi, easy

Workout for February 18, 2010

Conditions: Cool, a little humid. 48*

Participants: MB, Ferris, Luther

Workout -
Warm-up: 2x1mi, 10x100m striders
Set: 4x800m (100m walk recovery)
Cool-down: 400m jog, 10x100m striders

(original plan was for 5x800, but...)

Workout for February 16, 2009

Conditions: 40*, slight breeze (Good news - twilight at 6:00! Light during workouts cannot be far behind!)
Participant: Ferris, Scott, Luther
Workout -
Warm-up: 2x1mi, 10x100m striders
Set 1: 5x200m; 2 "fresh," 1 "good build-up," 1 "fresh," 1 "good"
400m jog, 8x100m striders
Set 2: 5x300m; 2 "fresh," 1 "good build-up," 1 "fresh," 1 "good"
400m jog, 8x100m striders
Set 3: 8x160m "fresh"
Cool-down: 400m jog, 10x100m striders

(MB: 6mi in 41min)

Workouts for February 9 & 11, 2010

Feb 9...conditions - chilly, 44* (2/9), up to 20mph winds
Participants - Bev, MB, Scott
Warm-up - 2x mile, 10x100 striders
Workout -
Bev: 6x160 fresh
MB: 5x700 at LT
Scott: 8x160; 3 fresh, 1 build, 3 fresh, 1 good build-up

(Called it a night after first set and temps dropped like a stone.)

Feb 11...workout plan:
Warm-up - 2x mile, 10x100 striders
Workout - 5x700 at LT pace, 100 walk recovery
Cool-down - 400 jog, 10x100 striders