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7:00 ready to go...Tuesday Nights ..T2 Team Tuesday WAGGENER HIGH SCHOOL (Hubbards Lane , St. Matthews)
03/09/10 Know thy pace....10k goal race pace. lane1and 2 = 8 x 800 recovery 200 , Just to be nice we'll do these in two sets of four. 600 between sets. lane 3 and 4 = 7 x 800 , 4 on the first set and 3 on the second. 200 recovery between efforts and a 600 between sets. land 5 and 6 = 6 x 800 , 2 sets of 3 , 200 recovery between sets (walk if you need to) 600 recovery between the two sets , jogging. Mile warm up and at least a 800 warm down. Good job....only two more of these 800 sets to go! 03/02/10 We're back on track. Tonight good ole 400's . One small exception. They are 500's. We'll run and time the first 400 but take it on around the turn. Lanes 1 and 2 two sets of 5. Lane 3 and 4 two sets of 5 and 4. Lane 5 and 6 will do two sets of 4. Again know your 5 k pace for a 400 and approach these quarters in similar fashion (pace). Recovery is 300 between efforts and a 700 between sets. 2 x (5 x 500) lane 1 and 2 / 4x500 and 5 x 500 lane 3 and 4 / 2 x (4 x 500) lane 5 and 6 02/23/10 We can't afford any more off time. We haven't missed too much already for e had built in at least two weeks of non aerobic running but we need to get back to it. What better than some 800's , or better yet 5,6, and 7 x 800's . Let's try and keep the same 800 pace (wear a watch) as we did about 3 weeks ago. The recovery is still 400 so hopefully you can still do that pace. Do me a favor though take the first two , two seconds slower. Just to allow for a little backsliding which will be erased in a couple of weeks. lane 1 & 2 = 7 x 800 (400 recovery) lane 3 & 4 = 6 x 800 (400 recovery) lane 5 & 6 = 5 x 800 - - you ought to be able to knock these out at close to 5k pace. The next time we do these we'll only get 200 recovery and pace will drop to close to 10k pace. ENJOY! 02/16/10 Well to heck with slick roads and covered up track. I'll be at Waggener usual time and do a 30 - 40 min fartlek on the road. Like 10 x 1 min or there about. Will be on side streets. If your uncomfortable on the occasional slick spot stay inside. It won't hurt to miss ONE more track workout. Of course it won't help either unless your avoiding a fall. Afterwards some are going to BBC for Fat Tues Celebration. At least make that :D 02/09/10 wow...we don't do this often but something tells me the track will be covered and the roads won't be good for SPEED. If you can get inside do some pick ups on a treadmill or some cross training today at the gym. But for tonight we'll take a "SNOW CHECK". Next week it's back to normal. 02/02/10 It should be a nice night to put up some more 800's in the win column. Warm up well , at least a mile. 800's are two laps and we'll do them at about 5k pace. The recovery will be a 400. Check splits at the 400 mark (yellow line). Have a watch on and use it. 6x800 (400 recovery) Be consistent and even on these. Lane 5 and 6 will do 5 x 800 . Remember we're building up to ten of these 01/26/10 Well , we'll get some anaerobic running in tonight. If the tracks safe we'll be there, if not we'll start there and run over to Churchill / Churchway and mix it up there. Don't be afraid come on out and join us for some running snow angels. The workout will be some sort of 400's and around 2-3 miles hard. 01/19/10 Oh the temps will be perrrrrrrrrrfect but maybe a little moisture in the air (hair). Fingers will be crossed. Let's get started with the 800 build up (remember we go up to TEN). Tonight we'll do 5 X 800 (400 recovery) all in about 5 k pace (or two clicks faster (seconds). 5 x 800 (two lappers) with a 400 (er go one lap) recovery. Remember to get a mile minimum warmup and 800 to a mile warm down. Lets start to get our COMPASS oriented. BOOGIE
01/12/10 Waggener's track is pretty covered in snow. So we can just move over to CHURCHILL apartments (just north a couple of blocks of the track) 3 x 4 x 400. We'll take a full lap recovery after sets one and two. The recovery within the set is only 88 yards so go easy on these. I suggest about 10k pace. If you don't know that pace figure it out now with the pace chart above. At the least , start at the 10k goal pace and finish last two or three faster if your up to it. We'll start about 5 after 7 , give enough time for everyone to get there. It's fun and different from track work with the same benefits. 3 x (4 x 400) 01/05/09 It's not a fit night out for man / woman nor beast. But it is just fine for a little anaerobic activity such as ......A mile @ race pace for 10k , 400 recovery, a 1200 a little bit quicker, a 400 recovery , a 800 5k race pace followed by a 400 recovery , they two nice 400's broken up with a 400 recovery. The last 400's will be a tad quicker than your 5k race pace. Don't kill it tonight. Just get nice and tired and work those lungs. 12/29/09 Cold weather like we have now makes it even more important to warm up well. COLD muscles are easily injured. Try and get at least 2 miles of easy jogging in before tonight's track. We've done the 4 mile continuous run with 200 on and 200 off. Well this is similar but it's Straight away's hard / on and jogging the turns easy for recovery. We'll jog a mile on the track just to be sure we're good to go to start with. 16 x 400 , picking up the straights. The overall pace per miles (wear a watch) should be about 10k pace. 12/22/09 two x 2 miles of controlled acceleration on the track . We'll start the two miles easy and build to 5k race pace for the final two laps. Recovery is 800 (two laps) between the two build ups. Hang on to your group or similar paced runners as long as you can. Separating on the last lap or two. Good warm up and down during these cold spells. 12/15/09 A different sort of drill tonight. First the distance and quantity are 2 x 5 x 500. (four hundreds ,one lappers with a tail on the end) The first set we run as normal, checking your 400 split and starting on the yellow line as you do 400's but just finishing at the start of the back stretch. The second set will have a "hot spot" in it. This is a short 40 -50 meter area set up by cones where you accelerate, then return to pace. While we plan to race at a constant speed it's not a perfect world and occasionally we need to be able to accelerate and it not kill us. Tonight we'll try a little of that. 12/08/09 What a gorgeous night for some two hundreds. Lets do the 4 mile run (16 200's on / off but with a little quicker movement ) Just to brief you on the way to do this workout it's one with less contrast than last weeks 300/100. We'll get the 200 in 5k effort but the 200 recovery will only be 11- 15 seconds (lane 1 thru 3) slower than the effort. The outside three lanes can slow down as much as 20 seconds on the recovery. 2 x 8 x 200 with a 200 recovery between efforts (600 between sets). Try and get an over all time for your mile splits. outside three lanes remember the stagger. I'll put up a marker for the end split so you can see how your doing on each mile. Outside lanes can check mile split short off the usual finish line (but keep going to the finish line. 12/01/09 Oh a good night for 300's . You know the routine, just a notch under 5k pace , 3 sets of 5 , a 500 between sets and 100 recover between efforts. Be consistent and watch that form. SMOOOTH. 3 x (5 x 300) 11/24/09 Nice little short package tonight. Most are racing on Thursday so this will be a sharpener. If you want to bump these to twelve feel free. (not racing). 8 x 400 (400 recovery) all done about 5 seconds faster than GOAL 5k pace. (check the chart above) . Warm up and down , at least a half mile. Happy Turkey Day 11/17/09 Get your ya ya's out tonight. It's the workout of THREE's. Btw, the athletic director assured me the light would be on and that last week was miss configuration of the system. BACK TO THE WORKOUT....THREE's 3 x 600, 3x500, (both with balance of quarter recovery) 3 x400, (quarter recovery)3x 200 (200 recovery). The first 4 lanes do the entire workout , the last two (5,6) will not do the last 200's. Pace will be slow ish , 5k pace starting out and increasing as distance gets shorter.80% starting and 90 % finishing up. Thanks to those too, who have helped out with light funds. 11/10/09 a good PACE night tonight. Wear your watch and hit that half mile split right on. We're doing 3x1mile with a 800 recovery (two lap).Two lanes , 1 and 2 are 730 per mile and faster. Lane 3 and out are starting up in the middle of the turn. See if you can take it down 5 seconds per mile. If more than that you were going too slow. i.e. 8 , 755 , 750. Be good and behave with the substitute teacher. She has a temper. If any of you have light money Jill can take it. 11/03/09 A nice night for some speedplay. We'll start with a mile at 5k pace or even a few seconds slower. Get the heart rate up but not going all out 80 percent. Recovery 400 - 2 x 800 same thing but now a couple seconds under 5k pace - recovery 400 , 4 x 400 still a few clicks faster than above recovery is still one lap. COOL DOWN 1 x mile, 2 x 800 , 4 x 400 increasing speed as you work down. 10/27/09 Well warm up in a rain jacket. Looks like rain tonight. The warm up and cool down are important so even if not highlighted or mentioned here, please do it. Only 8 of these tonight and we'll do them in two sets. 2 x (4 x 600) 200 recovery between efforts and 600 between the two sets. We'll stagger like a 400 and time only the 400. Would like to see some real 5k splits here. Not as fast (cause you have another 200 to go)as mos t 400's. Just good relaxed Cruising Speed. Bring your goggles. 10/20/09 Slow and steady but not too slow on these mile repeats tonight. 3 x 1 mile all lanes. I'll set up two lanes , one and two will be one lane and 3-4 the other (staggered) Good recovery of 800 between the miles. Get a drink and check your splits especially your half mile split. I'll put a cone for the lane 3-4 half mile split. Be smart on these. Good warm up as weather cools off , cool down 800. 10/13/09 Well the temperature is good! Tonight we'll do some extended 400's (pssst really 500's but don't tell. See this way we get to do only 10 (two sets of 5) and the recovery is an ample 300. Lane 5 and 6 will do 8 (2 sets of 4). Be consistent, hit a couple of ticks faster than your five k pace. (time only the 400) We'll stop at the end of the turn on the back side. Have Fun. 2 x (5 x 500) 300 rest between efforts and a 700 rest between sets. Light fee is $17.00 . Checks preferred. Not necessary tonight but if you can before Christmas. 10/06/09 no rain , no rain. This should be the last night we are on the street. Remember those nifty 800's we did a few weeks back at Norbourne? Lets revive and encore them. We'll meet in the Parking Lot @ Waggener and jog over @ 7. If you drive there be sure and get in a lap or two over there warm up and warm down. 5 x 800, recovery is 400 (balance of the 1200 m loop). Break these 800's down like a race. 200 getting out, 400 settling in and maintaining, 200 finish strong. 09/29/09 We'll be tonight @ Churchill Apts just to the north of the High School. (behind Taffel Motors) There is a girls soccer game @ 530. If the game isn't going on as scheduled we'll be on the track. Either way some 400's would be pleasant., 200 recovery so we'll alternate the side of the track we start on. Keep them @ 5k pace and enjoy them. Everyone doing 2 sets of 6 with a lap walk/jog between the two sets, half a lap recovery between efforts 2 x 6 x 400, on 5k pace , at Churchill we'll do the same but with less recovery. 09/22/09 Looks like we have the TRACK back tonight. Bring your best smile and lets do some 200 's on and off , Like a 4 mile run. (16 laps) that we do Hard half Lap and Easy half Lap. Get a mile warm up and some stretching in. We'll get right into these at 7. Cool down half mile. 14 for outside two lanes , and 16 200x 200 for lanes 1-4 , Slowing down only about 13 -15 seconds on the recovery. Run a good 5 k pace on the effort and just a wee bit slower as stated on the recovery. PUSH IT 09/15/09 There is a 530 soccer game that might well be done by our 7 o'clock start. Either way , lets plan on 800's tonight. If we go to Norbourne , we'll do 5 and 4 x 800. If we stay at Waggener we'll hit 6 and 5 x 800 @ 5K RACE pace. Wow and ages recovery tonight (400 or 1 lap) to regroup and drink some water. Remember to get a a good mile warm up (or more) and mile cool down. Try and be consistent , wear a watch and check your 400 split. 6 x 800 with 400 recovery @ 5k race pace. (outside two lanes will do 5 x 800) don't forget if you want to Try a Tri, this Sunday @ Taylorsville Lake is your chance for the fun without the expense or the embarrassment of running with a bike helmet on. http://www.louisvillelandsharks.com 09/08/09 Your fall sharpening and honing should be coming together. Let's drop back for some 400's tonight. We'll do in lanes 1-4 , two sets of 6 with a 200 recovery. Take a 600 in between sets, regroup. Be sure and do jog warm up of a mile or more , then stretch. Likewise when finished with the workout , jog a mile. outside two lanes will do two sets of five 2 x (6 x 400) 200 recovery between efforts and a 600 recovery between sets. Efforts should be about 2 seconds faster than 5k race pace. 10/01/09 WOW it feels like fall. Nice long extended efforts tonight similar to last week. (Provided we have the track) Lanes 1,2,3,4, will do 5 x 900 (2 laps plus a turn). Now these are just like the 800' s from last week slowed down 1 to 2 seconds. I'll stagger like the 800's but you wont stop at the end of the 800 but take it on around the turn. TIME the 800, it will be accurate. Recovery is 300 so easy does it. Start 2-3 seconds slower than your 800's. 5 X 900 , 300 RECOVERY for first 4 lanes 4 x 900 , 300 RECOVERY for next 2 lanes. Paces is 2-3 seconds slower than your 800s. Don't forget 1 mile warm up and down. IMPORTANT IMPORTANT and stretch after warm up 08/25/09 Another step up to 800's- outside two lanes are doing 4 x 800 with a 400 recovery all at 5k pace. Lanes 1-4 will do two sets of 3 x 800. Be smooth and consistent on these. The recovery is good 400 all around just regroup after the first set and get some liquid. Pretty soon we will loose the track not sure if it will be tonight. If we do be prepared to go to Norbourne for these. REMEMBER FORM TONIGHT. ARMS FRONT TO BACK , KNEE LIFT, DRIVE FORWARD. WARM UP AND DOWN at least a half mile to mile 8/18/09 We'll just step it up another 100 meters to make it 600, 200 recovery. Take it easy and hit it on 5k pace. Faster if you like on the last one or two. Lanes 1,2,3,4 can get in two sets of 4 x 600. Lane 5 and 6 do two sets of 3. Use a watch and really nail these, right on pace. A good slow recovery , regroup after the first set. 2 x 4 x 600, a 200 recovery between efforts and a 600 between sets. SMILE 08/11/09 Nice, after that inspirational motivation ...we're ready to do what we did last week only string it out just a bit further. We did 12 x 400's last week , slow the pace by a second or two and keep it going to the 500 , or around the turn. I'll slap up a cone at the end of the turn. Don't worry about timing the whole 500 just work on hitting your 400 time a second or two slower than last week. We'll do a 300 recover and do it again. Let's do two sets of 5 , outside two lanes do two sets of 4. CHEER MAX on @ Ironman too and if you haven't volunteered for some of it yet the volunteer link is on our index page . warm up 1 mile, down half mile 2 X 5 x 500 (5 x pace) outside two lanes 2 x (4 x 500) recovery is 300 between efforts, 400 drink and regroup between sets. 08/04/09 The meat ad potatoes of track / interval running seem to be the almighty 400 or quarters if you will. These are a little quicker than five K pace. We'll get a two hundred recovery so don't get carried away and run them too fast. If your 5k pace is 6 min mile then these should be in the 548 to 555 range. We'll do two sets so you can drink and regroup between the two sets. Usual warm up and cool down 2 x 6 x 400 , recovery 200 , and a 600 between sets. Water and Watch. Out side two lanes 2 sets of 5. Stay away rain! We'll be there regardless. 07/28/09 Running hard and not fully recovered. Like in racing! Tonight we'll do our efforts not fully recovered. Meaning on the recovery you'll work it too. Only slowing down about 10-13 seconds per 200. we'll do two sets of 8 x 200 with the recovery 200 MOOOOOVING quiet rapidly. Time both recovery and effort. Recovery 10-13 seconds slower than the effort. If your in the outside 3 lanes you get 15 -17 slower. Keep it honest. warm up one mile and warm down half mile 2 x 8 x 200 (run almost like a straight through 4 mile run with one little break of 600 in the middle. HAVE FUN...brng water and watch 07/21/09 Get ready for some real pace work tonight. Warm up one mile. lanes 1-2-3 (6 x 800) with 400 recovery , just a click or two (second or two) under five k pace. lanes 4-5 (5 x 800) 400 recovery lane 6 (4 x 800) 400 recovery cool down minimum 800 Remember your watch and water and check your splits. Keep them even no more than 2-3 second variation. CONSISTANCY. 07/14/09 OOOOPS sorry , and Thanks Justin , 300's tonight 3 sets of 5 , 100 recovery , 500 recovery between sets. 3 x 5 x 300 ...bring water ...and a smile
07/07/09 It could be the best weather night of the year. Tonight's workout is a great tuner , race prep workout. You don't have to be racing to do it but it's good for PACE and especially 5k pace. MILE REPEATS tonight. One to Two seconds under 5k pace cause we'll get a good two lap recovery. Please regroup during the recovery. Hopefully the track will be cleaned off. warm up as usual half mile to two miles 3 x 1 mile , 800 recovery , a wee bit under 5k pace. Warm down half mile to mile.
06/30/09 OH JOY for 600's tonight. One and half laps hard , half lap recovery , easy. Warm up 1 mile minimum then be ready for Lanes 1,2,3,4, 2X (4X600) Nice and crisp efforts with consistent splits. Recovery is only 200 between efforts but then a 600 recovery and regroup between the two sets. Check your splits and keep the form good tonight. It's not a vigorous effort but a calm constant one on 5k pace. Cool down at least 800.
06/23/09 If you feel you get anything out of the plyometrics, and you do by the way. We'll do about ten minutes of them tonight BEFORE 7. Just some dynamic drills to give you practice at what you want to be doing a little more of during the week. So be warmed up and join us for some of those drills. Main : Easy Peasy to remember half mile (800 meter, 2 lappers) repeats @ five k race pace. You'll get a good recovery (400, one lap) so feel free to really pop it tonight. UNLESS you've been feeling some pre injuries or coming off a race or doing one this weekend. We can't always find a reason to NOT pop it though. 2 sets of 3 x 800. 400 recovery between efforts and a water walk, slower jog 400 between sets , regroup then. A water and watch (time your splits, be consistent) ...brang em!
06/16/09 Too much running in a song? Don't forget some of your drills we'll not do them every Tues but occasionally will sprinkle them in to keep you sharp! Tonight a 4 mile run of on / off's (200 on ten to 15 seconds faster than your 'off') so basically it's 16 X 200 on and 16 x 200 off. Lanes 5 and 5 will get in 12 or 3 miles of the same. I'll set up cones for start and finish. 06/09/09 after a mile (minimum) warm up we'll do two laps or 8 x 50 (straightaways) of plyometrics. 50 butt kicks, 50 high skip, 50 cross overs (scissors) 50 backwards run, I'll guide you through these. They're good for you, like vegetables. 300's on pace 80 % effort (5k) , 3 sets of 5. 100 recovery between 300's and 500 between sets. Remember water and a watch. Run these evenly and jog the recoveries. 6/02/09 Got half the year nearly behind us. Let's dig in to some good 5k race pace tonight. (that in turn will improve longer distance performance as well). We'll knock out 14 x 400 tonight. We'll break these down into two sets of 7. Go moderate effort 80% for the recovery is just a 200. Take a 600 slow jog between sets (600) 2 X (7X400) 5k pace 200 recovery. Alternate sides start. A watch, water and determination are all you need. Remember recoveries are active , slow jog. 5/26/09 Warm up usual , minimum 1 mile. As a group we'll do 4 straightaway strides. Then from three different levels (staggers) we'll do 3 x one mile at 5k race pace. The kicker is , ONE LAP recovery.(only 2 min) So keep it REAL.and controlled. It's getting warm, make sure you have water and a watch. For the second and third lanes , I'll show you where to get your half mile split so you know your ON PACE. See you tonight. 4 straightaway strides building / 3 x 1 mile (recovery walk jog one lap) 1 mile cool down. 05/19/09 Long and slower efforts tonight. More like 10k pace or 80% efforts. The recovery is a bit limited so slow it down just a bit. I'll have cones @ the start and they will be staggered. We'll two sets of 4 . Take a 600 (lap and half) in between, drink and regroup. Don't forget a good w.u. and c.d. Use your watch and keep these even. Keep the recovery (200) moving , slow down the efforts if you can't keep a good jog going on the recovery. 2 x (4 x 600) a little slower than your 5k efforts but upbeat recovery 05/12/09 Hopefully we've turned the corner on weather and can get back to some good hard training. Again a good 800 to a mile warm up ...minimum. 8 x 200 on 200 off...5k race pace. 500 jog then 5 x 300 (100 recovery) same 5 x race pace. The 300's should be more effort and the MEAT of this workout. The 200's set you up for the ENTREE'. BTW ...recoveries are jogging recoveries. If you have to walk your going too hard and fast. Back off so you can keep even a slow jog up. Cool down minimum 2 laps (800)05/05/09 Cinco de Mayo workout tonight. Coincidently mind you. We're not totally recovered or normally wouldn't be after a marathon or half marathon ten or so days ago so still we'll keep this workout at about 75 percent effort or about 10k pace. 5 x 800 , 400 recovery , don't for get a good mile warm up and half mile to mile warm down. Start remembering your water and a watch. Some real consistant efforts are important again. Run in control. Andele y' arriva! 04/28/09 I'm not going to lie to you. There were some poor performances on Saturday. Good news is, it probably wasn't your fault. OUCH it was warm after a couple of miles. So your off the hook on that one. Put it behind you and always adjust your goals to the conditions. Tonight , warm up well (at least a mile) we'll do a 1200 at the same pace as you raced over the weekend or most recently or about 80%. Then we'll just get into some strides 12 laps with one side straightaway pick ups. Keep form and think of image and your movement through space. Keep your aerodynamics CLEAN. Another race is just down the road. 1 mile w.u. 1200 80% effort - 12 X100 (12 laps) 04/21/09 Some good results from some of our runners up at Boston yesterday. The rest of you will have the same kind of results this weekend. Tune Up Tuesday here , with some 200's , working into a little faster than race pace. No need to time these tonight we'll go with muscle memory. We're only doing two sets of 4 x 200. Get at least a mile warm up and mile warm down. Anyone over doing it who is racing this weekend will go on report. Weather looks good for Saturday too. It will be your day. Be a lion and take what's yours. 2 x (4 x 200) working into a little quicker than race pace. Recovery is 200 and a 600 between sets. 04/14/09 Saw some happy smiling faces at the ten miler on Saturday. Someone is doing something right. Looks like your on vacation. ONE WORD PL ASTICS.. Tonight we will just rev up the engines and then back off. Keep your form , arm carry and knee lift in PRIME focus. EFFECIENCY is the key. warm up 1 mile, on or off track. 3 x (4 x 300 with a 100 recovery) a 500 recovery in between sets. Pace is only 10k pace. This workout is not very anaerobic just a muscle memory workout. Knockout the kinks. Setting up a good half marathon. 04/07/09 A pre race workout tonight. Only about 80 percent effort. 12 laps (three miles) of on off. Half on , half off...working into a 200 of 5k effort (pace) then off for a quick recovery. Warm up a good mile and down a good mile. All lanes do the same. If your not racing and are well recovered from last race you can knock out 4 miles of this same workout. Time your miles, keep your recovery no more than 15-18 seconds slower than your effort. If you can't then slow down the effort.
03/31/09 Unless it's a DOWNPOUR , hard , can't see rain we'll go ahead and rip up these 800's tonight. They are @ 10k race pace , recovery is only 200 (half lap) jogging. lane 1,2 -10 x 800 , 200 recovery lane 3,4 - 8 X 800 , same recovery lane 5,6 - 6 x 800 same recovery Wear a watch , keep these consistent move faster than a walk on the recovery, slow jog but move. Enjoy! 03/24/09 Some mighty fine racing was going on over the weekend. Keep it up we're getting to where we want to be. Let's set up the next shot and just get some leg turn over a little quicker than 5k pace. i.e. 7 min mile race pace, then these 200's at 6 min pace or 45 seconds So hit these 200's on one min faster than 5k race pace. If you raced last weekend or are racing this coming weekend then you'll do 4-6 fewer. Lane 1,2 will knock out 16 continuous laps 200 on 200 off at pace described above.(10 if coming off a race) Lane 3,4 same as above but 14 x 200 on 200 off continuous run Lane 5,6 same , 12 laps total half lap hard , half easy , 200 on 200 off Get some good stretching in after your run. The workout is short so use your time wisely , STRETCH. 03/17/09 Many of you are racing this Saturday. If you aren't then you can add a couple or 3 to this workout. lanes 1,2,3, 2 sets of 5 x 400 , a shade quicker (2 - 3 seconds) faster than your goal 10k pace. Recovery is a 400 as well. lanes 4,5,6 , 2 sets of 4 x 400 , same pace as above. recovery 400 too. Hit the pace you set out to hit. Be in control and optimize the out come. Go long and button hook on hut. Happy St. Patrick's day. Strong enough for a man but I like it too.
03/10/09 Fingers crossed that the rain holds off tonight. We're do some good mojo weather so we'll see. 7 weeks until the mini? up to number 7,8, and 9 half mile repeats tonight. The recovery is only a 200 , so keep it gentle and even pacing. Faster toward the end if you like but approach these like any race, conservatively starting out. lanes 1 and 2, 9 x 800, on 10k pace , 200 recovery. Two sets, 5 and 4, 600 between sets. lane 3 and 4 , 8 x 800 two sets of 4 same pace as above lane 5 and 6 , 6 x 800 two sets of 3 same pace as above (10k) wear a watch all groups. Know your pace. 03/03/09 Back on the track but probably going to be dark. Basic 400's lanes 4, 5, 6, will do 10 x 400 and a 200 recovery. lane 1,2, 3, 12, x 400 , 200 recovery...5k pace. With a smile, mandatory. Use this to really look at pace. The recovery is limited so keep it REAL. I'll be on the sidelines checking the times make sure your honest and consist ant. Should be light the following week. Won't need lights. 2/24/09 We can almost taste the warm weather. Hot sweltering runs from water stop to water stop. 3/4's or 1200's tonight. Two group s...normally lanes 4,5,and 6 on the track will do 3 x 1200 @ Norbourne. (one complete lap and shade more) I'll put up cones for start and finish. This is a great tune up for your 5 and 10k races coming up. Lanes 1,2, and 3..will do 4 X 1200. 3 and 4 X 1200- recovery is to jog the small center of Norbourne. We'll start over at about 6:55. Water and a watch are important. Figure out your pace and these 3/4 mile repeats should be a hair under it. Look up top of this page for a pace chart 02 /17/09 Back to Churchill loop. We can wait out the lights situation. I suspect with track season fast approaching it will be soon , that they are done. (Or safe) we'll do two sets of 400's tonight ....newer folk and lanes 4,5, and 6 will do two sets of 5 on five k pace. Who is normally in lanes1,2, and 3 will knock out two sets of six 400's . Remember the rest is very limited (90 yards) so don't get carried away unless your done! Then is a good time to be carried away. Enjoy and Bon Appetite, Warm up and warm down....stretch after warming up. 02/10/09 Is this weather a tease or what? We'll tease or not we'll take it and do some 800 / half mile repeats. Hopefully the lights will be back in the next couple of weeks. Since we need some 800's anyway Norbourne is a great place. If your just getting into interval work and not been doing these regularly then 6 x 10k pace. (normally lane 5 and 6 when we're on the track) Lanes 3 and 4 on the track 7-8 min mile type runners will be doing 7 x 800 , while lanes 1 and 2 when on the track will knock out 8 of these. The loop there at Norbourne is a 1200. So the effort is 3/4ths of the loop the recovery is the balance of the loop. Please try and wear something reflective. We will start very near 7 from Norbourne if you are driving over. If you are running , we will leave at 6:55 and jog over. Water and watch are necessary items. SEE YOU TONIGHT. p.s. remember we are building up to 10 x 800 by the Derby Mini Marathon 02/03/09 We we have to try and get back to normal. Depending on what happens today , I'm going to probably still be @ Waggener and do some type of workout and get anaerobic. Again this could depend on the road conditions. If it's snowy , it's not a a problem staying safe but if somehow it gets icy , stay indoors for your workout. We may do a tempo run from Waggener or jog over to Churchill for some strides and pick ups similar to two weeks ago. What a WEEK we've had. 01/27/09 CANCELLED DUE TO WEATHER 01/20/09 Tonight should be fun and different. Most of us have run Churchill and if you haven't , think of it as Waggener only a 500 instead of 400. As of this morning there was a few icy patches on it but we can work around it by doing a 200 and a 100. The 200 I have pretty well measured so u can check splits on that part. The 100 was just estimated. I will put out cones and we we'll do a 200 on 5k pace and then the 100 will just a pick up or acceleration. So we will do one lap with two efforts per lap. the recovery easy jogging/ walking will be over the slick spots. Don't fall please Newer interval runners or Ironman Trainers- 10 laps- old geezers 12 laps Churchill way is directly behind Taffel Motors . It makes sense` to jog over from Waggener about a half mile. If your running late you may park at the Apartments on Churchill Way. 01/13/09 Ok, lets move on with our 800 build up. We'll add one more. Tonight let's have two groups- outside 2 lanes for those of us new to intervals or those recovering from race or injury. Remember to wear a watch (and use the splits)so you can be consistent. Just like in a race we want to run steady. Find your 5k race pace (min per mile then half that). If it's 7 minute miles then a tad under half is where I would start these or in the 3:25 range. If you want to pick it up on the last couple or one,feel free. warmup at least a mile, and down at least a half mile (stretch after the warmup) Lane 1,2,3, - 6 x 800 with a 400 recovery / Lane 4,5 - 5 x 800 same recovery. remember one lap.=400 01/06/09 What a wonderful night for some SPEED. Warm up well at least a mile then we'll go on 5k race pace for some 200's and 200 recovery but FAST recovery. Keep it moving. We'll follow that up with some 400's but only 4 of them 8 X 200 (on off drills then) 200 recovery.stay consist ant and at 4 mile race pace. 6 X 400 , 200 recovery...still on same pace... Cones will be out for starting on alternate sides of the track Mile warm down. ENJOY 12/30/08 another abbriviated workout tonight if your racing on Thurs. If your not you will add one to these. Get ready for the 800 build up. 4 X 800 with a 400 recovery (f your racing thurs) SLOW JOG on the recovery 5 X 800 with a 400 recovery if your not racing fast jog on the recovery. Have a good race or good hard workout tonight if your not racing.. No more Tues. night track until next year. 12/23/08 Warm up well again and and then get ready for a mile at 75 percent effort. THis is not an all out mile. Recovery is just one 400 after the mile. Then we'll do 5 X 400 on 2 to 3 seconds faster than 5k race pace. Recovery will be an entire 400 on these. We are just maintaining our anaerobic conditioning , not really building yet but geting ready for the BUILD UP> 1 mile 75 - 80 perscent effort (NOT ALL OUT) 6 X 400 .2 - 3 secs faster than 5k pace. 400 recovery..(good clip on the recovery) 12/16/08 Warm up well at least a mile please. To help us get moving tonight. 4 laps of straightaway strides. Smooth and not too fast. Jog / recover on turns. then 4 X 400 at 5 k pace. 400 recovery. Now...the meat of the workout are just two easy simple 800 's at the same pace as the 400's above and with only a 400 recovery. Work on these two 800's ....Short but crisp sharp workout tonight. keep 400's and 800's same pace. 12/09/08 Well the temperature is nice. Pray to keep the rain away but don't waste a prayer if your down to your last few. We'll get through it. A a couple of seconds to the 800's (maybe even 5 seconds) and lets take it on out to 1200's. Let's do 4 x 1200 taking a good slow 400 recovery. Happy Holiday and Merry Christmas. 12/02/08 Similar to last week but with a twist. Tonight we'll start off with 4 x 400. / 200 recovery (starting at alternate sides) after the last 200 recovery we'll go right into 4 X 800 . Go easy and in control on the those 400's or we'll pay later. 4 X 400 (200 recovery) 4 X 800 (400 recovery) all at 5 k pace or two to three seconds faster. at the end...last two 800's
11/25/08 Please be nice to my friend Bob Ramser. You all have seen him playing with string or tin foil on the sidelines during our track sessions. He was a formidable runner before the consumption got him. He will lead us in some sharpening 800's at your TURKEY DAY race pace. If you aren't racing Thursdays then add one and pop the time up five seconds to 5k race pace. 4 X 800 (400 recovery) Sharp and form oriented it. Think about your MOVEMENT..(on the track)arms , knees , feet MULTISPORT HIGHLIGHT ...Next week 11/18/08 I have to be a bad guy here and INSIST that you really move it on the recovery of these 400's tonight. SLOW DOWN..Run the effort s...@ 5k pace...the recovery should be only 10-15 seconds slower. Outside lanes can go as slower as 25 seconds slower. Really work hard on these recoveries. 12 X 400 , 400 recovery. 12 X 400 , 400 recovery ...straight through. YOU CAN DO THIS...Wear your watch. 11/11/08 Think of these 600's as just long 400's. 2 sets. of 4 X 600 (600 recovery between sets, 200 recovery between efforts.) String it out...keep it even..push the recovery and do the 600's about 2-4 seconds slower than last weeks pace. Hit your 400 split right (lane one hash mark) at a good fast 5k effort pace. USE A WATCH. Thanks to all that have paid for lights. If you haven't you still have time! 2 X 4 X 600 11/04/08 in honor of the 15 times I voted this morning......300's 5k pace...3 sets of five , 500 between sets and 100 between efforts. Knock knock , who's there...go easy, 100 recovery not much. Light money? 3 x 5 x 300= good time (wear a watch and be consist ant) 10/28/08 hot and cold workout tonight with a 800 (half mile ) chaser / 200 on , and 200 off for 12 laps 2 to 3 seconds faster per 200 than your 5k race pace. (3 miles). a 400 recovery after that last one THEN a 800 slowed down to 5k pace. Warm up well wear a watch hit these right on!. 12 X 200 , 200 recovery (quick recovery) then a 400 recovery and a 800 after that...slowed down to 5 k race pace. 10/21/08 Wow some more great marathon efforts this past weekend. It's amazing! ...If you haven't done one or have fresh legs...then let us pop out some mile repeats on the track tonight. Just three ...Recovery is a slow long 3 min quarter mile. We'll Do Two lanes..(maybe three ) Remember to keep them even..that would be a success, Oh and living though the workout too , would be a success. But living with good even splits would be awesome. 3 X 1 mile...one slow 3 min quarter recovery. KEep them slow and 5 k pace. NO FASTER. Remember lights money too.
10/14/08 So much positive feedback on the evolution of this series of build up. So this week we'll keep with the theme...slow down about 2-5 seconds from last week and hit these 1200's right on. 4 X 1200 . While up until this time , you've been going a bit faster than 5k pace, see if you can hit these right on...and yes you can kick the last one...a little quicker. 4 X 1200 (3 lappers) , recovery is only a quarter...don't go too fast. 10/07/30/08 Another great night to mix it up with the pumpkins and goblins on Norbourne. Theses 800's will make a nice progression from our 400's and 600's last week. We'll jog from Waggener to the Norbourne loop to do 5 x 800 on 5k pace. The recovery is the balance of the lap or about 400 m. Wear a watch The quarter mile split (or spit) is atop the second speedbum. These are more fun than bobbin' for apples. 09/30/08 It's a nice night to really pace and control your efforts. Where last week we had 'ton's o' recovery' , more like a race tonight we will have much less. So keep it controlled and about 2- 3 seconds slower than last weeks 400's. (now really @ 5k pace) two sets of 4 X 600 (recovery is 200 on the efforts ) and 600 between sets. Start @ the 200 mark on the north side of the track. A 600 is one and a half lap of effort. Stick it! 2 X ( 4 X 600) 200 rec and 400 between sets 09/23/08 Luky you tonight you get JILL the School Teacher....I have to be out of town but Jill (and no it's not her first time ) has agreed to be be substitute teacher for tonight. Go easy on her and no tricks please. Good solid pace work tonight. Hit these 400's (one lapers) right on 5k pace. A good recovery of a 400 will let you completely recover. Be controlled and keep them within a couple seconds of each other. 12 X 400 and a 400 recovery. ....remember keep these controlled and EVEN 09/16/08 THEY tell us the track is available for the next two weeks. So we need to do that sharpening workout ....and bad... Work on settling into a good 5k pace on these 200's and then recovering a 200 but not too slow. This is a continuous 4 mile run or 16 laps , with a lap jog and drink after 8 laps. Bring a watch and water and hit those effort 200's on 5k pace. Slower if need be in the begging. Move at a good speed on the recovery. to summarize 2 X (8 X 200) keep the recovery good and quick and the efforts only moderate (5 k Pace)...work on that RECOVERY , keeping it brisk..make the others cuss you for going too fast on the recovery. 09/09/08 ... Rain, rain, go away ... If the track is available, we'll do last week's workout: 16x200 -- 200 on, 200 off at 5k pace. If we can't get on the track, we'll head to Norbourne for 5x800. Recovery is the balance of the loop, about 400m. Watch out for the speed bumps. 09/02/08 ...OUCH...it's ho t...today we'll just do a little tuning. This is importantant too but not a real 'smoking' workout. Work on settling into a good 5k pace on these 200's and then recovering a 200 but not too slow. This is a continuous 4 mile run or 16 laps , with a lap jog and drink after 8 laps. Bring a watch and water and hit those effort 200's on 5k pace. Slower if need be in the begging. Move at a good speed on the recovery. 8 on off laps , rest a lap / drink. then 8 on off laps... total 16 laps on/off 200's. All lanes. 08/26/08 Let's really work on some pace tonight. Let's do what some biologist call "imprinting." Real easy calculations. What's your goal pace this summer for a 5k. per mile? That's what we're doing tonight. 3 x one mile at that pace. Everyone can do these, all lanes. recovery those is a very slow 400, walk/jog..no more than 3 min recovery..get a drink and knock these out. On our TWO lap warm up ...do some stride outs...at least a couple of straight aways....and re familiarize yourself with Heather's drills. 3 x one mile (one quarter recovery) 08/19/08 First of all VOTE VOTE VOTE VOTE ....one of louisville's best "LOCAL" (and it's all about local ) businesses . THANKS Now to the important stuff thank you so much. We've been getting allot of requests for the "recipe of success" and if you read enough on the "great ones" you will see the "quarters" listed. Well "quarters" are quarter miles and and that's one lap. Since you are so fit now we'll only recover half a lap...so you'll start on alternate opposite ends on these. Inside three lanes are doing 12 (two sets of two with 600 between sets)with a 200 recovery. (pace is 2 to 3 secs faster than goal five k pace). Outside three lanes are doing ten (two sets of 5 with 600 between sets)
2X 6x400 first three lanes.. recovery is 200 between efforts and 600 between sets 2x5x500 outside 3 lames.. recovery is 200 between efforts and 600 between sets 08/12/08 Taking advantage of this nice 'cool spell' let's get some good pace work out of the way. Lanes 1, 2, 3, will do 6 X 800...(two laps of straightaway strides to warm up) Lanes 4.5, will warm up with one lap of straightaways (2) then 5 x 800's on pace (5k) Lanes 6 same as above but 4 x 800 . Recovery for these efforts is a lap ..Start on blue line finish at common finish line. KNOW YOUR 5k goal pace (this summers goal pace) and hit these half miles right on! and if you find yourself with nothing to do , you can vote for a local sporting good store and leave a "NICE" comment. (smile) 08/05/08 4 x 200 (200 recovery )- 4 X 400 (400 recovery) 3 X 800 (400 recovery)- Hit your pace on the 800's (5k pace) ...on the 400's a bit quicker (4 secs) on the 200's up to 4 secs faster (that's 8 secs faster per 400) so if your pace is 8 min mile , on the 800's do them in 4 min. / the 400's do 1:56 dish / the 200's in 56 secs.... Gradually getting faster as you do the up side down pyramid. 800's 400's and 200's 07/29/08 PLEASE bring (checklists) Yourself, watch water, desire to push yourself Tonight some real pace work , and easy to figure out pace work. Goal pace for 5k per mile . Divide that by 4 and hit it spot on . First three lanes ..3 x (4 x 400) 200 recovery lane 4,5, and 6- 3 X (3 X 400) 400 recovery Start on Yellow Line. finish common finish line. KNOW YOUR GOAL PACE. 07/22/08 Love the summer heat? Me too! But have some water for sure. And a watch . Let's pace out some 500 (timed 400's) tonight. Running these like 400's we'll just extend the finish on around the turn.We'll do two sets of five. Water and regroup after each set. Recovery is 300 on the efforts (balance of that second quarter) and then a 700 after that first set. 2 X (5 X 500) A good time to do some of those drills would be before the workout tonight. 07/15/08 Get to the track by 6:20 and hear a free running clinic put on by Heather Gollinick , 5 time Ironman Champion. Then put your new technique to good use on some 300's . 3 X 5 x 300m , recover of course is a hundred so be careful , not too face. 5 k pace work. Take a 500 recovery , get some water between the sets. Think FORM and FUNCTION on these...use what you "LEARNT"
07/08/08 Now that's out of the way lets work on fireing those fast twitch muscle fibers. In a gentle but firm way. Good good warm up ...half mile to two miles at least please . 2 x (8X200) all 2-4 seconds faster than 5 k pace. That's as much as 30 seconds faster per mile than your 5k race pace. Most of you should be around the 20 seconds faster per mile , which is 2.5 faster per 200. In a nut shell , run these fast but not too fast. Time them to keep them consistant. Bring water and recover with a very slow 200 jog./ walk. 2 x 8 x 200 with a 200 reconvery and a 600 between sets. 07/01/08 Let's continue on with this PACE workout and what we've learned our pace is and what we can maintain. The recovery is very adequate so don't get carried away on the effort. it should be what you can maintain , very close to your 5k pace. 3 X 1 mile (4laps) recovery is an 800 slow jog.. regroup and drink if you need it. Get at least 5 min of recovery if you can. I'll set up cones for THREE lanes again. CHeck your half mile spits lane two and three at the blue line in your inside lane. Quarter mile to go @ the yellow line. 06/24/08 This is a real pace discipline tonight. We'll do 1200's (3/4 miles) all @ 5k race pace. Really pay attention to your quarter and half split (yellow and blue line) to be sure your on pace. I will make it only three lanes tonight. 1 and 2 - faster lanes 630 - 520 pace 3 and 4 - medium or 7- 830 pace 5 and 7 - steady Eddy's 9 plus per mile pace 4 X 1200 (quarter mile recovery or one lap) 5k pace ..hit it right on! If your new to intervals or just getting your season started i recommend only 2 or 3 of these. 06/17/08 We have allot of new folks that didn't get a chance to experience our build up of 800's (half mile reps) Tonight we will sample those , to get them a taste. Remember these are at 4 mile to 5k race pace. The recovery is a 400. (one lap). 6 X 800 recovery is 400 . Take a drink and longer break half way through. Bring water! Remember to keep these efforts even ....no more than 3-5 second variation.
06/10/08 Variation on a theme tonight. But not a lot of variation. Slow last week's pace down just a little to (10k) race pace and we'll extend last weeks effort to 600's. Recovery is less though. It's a mere 200. Remember to keep this stingy recovery amt in mind when doing your efforts. We'll break them up into two sets of 4. 600 water and walk and rest between the two sets. 2 x (4 x 600) 200 recovery between efforts and a 600 recovery between sets 06/03/08 Pace work tonight. We'll do 10 X 500's, running them like 400's or quarter mile repeats. Just extend the finish on out around the turn. TIme only the 400. The recovery is 300 (balance of that 400) . Keep it steady and even and not any faster than 5k or a 4 mile race effort. We'll do these in two sets of 5. Take 700 jog between the two sets. Bring water. 05/27/08 Run tonight's workout like a 4 mile run of 200's on and off. Keep the recovery brisk, 10- 15 seconds slower than effort. The last quarter of the workout should be nearly zero recovery. So the two hundred that you jog is good and quick. You will have to slow down a bit on the effort to get this done. If you don't the workout won't work right. This is a hybrid workout ...mixing Anaerobic threshold with sustained effort. It's a good drill for your mind forcing you to run when almost no recovery has occurred. 16 X 200 - 200 recovery. Outsides lanes can increase recovery time by 5 seconds so 15-20 slower than the effort part for you are covering a little extra distance. TIME THE RECOVERY TONIGHT ..at least the last half of them...Keep them moving!
05/20/08 Welcome back legs. Are we feeling better and with some fire in our furnaces now? Remember mile repeats? Well we aren't going to do those but something similar. And run them like mile repeats. A couple or three seconds slower than your race 5 k pace , at least on the first three. Recovery is a 400 , one lap. 4 X 1200 (couple sec's slower than 5k pace) Three lappers Get back to the smooth inline form you once had or wish you had. On the last one you can do what you want but hold off until then to let the rooster out of the hen house. 05/13/06 Nice to have your legs back under you? They should be close to recovered if not fully by now. Three sets of 5 X 300's tonight . One hundred recovery between efforts and a five hundred recovery between the sets. Know your 5 k pace and hit it. It will seem slow on the first set but with short recoveries you will labor soon enough. Not go into labor unless your Shannon.. Start @ the orange cone stagger @ the beginning of the backstretch. 3 X (5 X 300 ) 5 k pace , 100 and 500 recoveries. see you tonight! 05/06/08 How long have you been hitting it hard? Don't forget to back off for spells to allow yourself to recover and repair. It doesn't have to be now but consciously have a date picked out that you back off , easy up, dim the lights...Now if your not quiet ready for nap time then how bout some 600's tonight. 5k pace work . 2 X (4 x 600) recoveries are 200 and a 600 between sets 04/29/08 Some mighty fine performances this past weekend. I must say some folks have come along way. Good job for having a plan and sticking to it. Tonight we'll just keep the legs from loosing anything or keep the rust from settling in as it were. If you raced...6 X 400 , 400 recovery ....at 5 k pace. THis should be very easy and not really anaerobic. You should not be out of breath much after one of these...maybe a little , after six. If you didn't race and are feeling fresh, rip out ten and be glad your alive. 6 X 400 , 400 recovery 5 k race pace (if u raced last weekend) 10 X 400 400 recovery 2-3 seconds faster than 5 k race pace (if you are fresh)
\04/22/08 Tonight's workout is a TUNER...UPPER..Do NOT run all out on these 200's. Get into race pace or a little quicker for these then at the end of the 200 back it off. You can run the recovery fasterish if you like but Definitly no violent sprints in the 200 efforts. Straight through on these too...10 X 200 , 200 recovery. Congrats to those that did Boston...take the day off if you like.(Heather , Tracy and Lou) the rest of the week should be short and easy runs. At least one day off too! 04/15/08 Nice to have those 800's behind us. Let's just cap that workout off with a dessert of mile repeats. 3 X one mile , and and and see if you can keep it at the same pace as those 800's last week. Recovery is a LONG 400 (slow), regroup ....and do it again. 3 X 1mile 04/08/08 No April fools tonight but ...think of how great you'll feel tomorrow waking up and having these ten 800's behind you and your Mini training (or Marathon) in the bag pretty much for this year. Now , I mean tomorrow you can celebrate. Tonight just get these ten done. Bring some water. Break after 6 TAKE A SIX HUNDRED jog and get 'cha a drink. 10 X 800 (200 recovery) 04/01/08 ten x 800 tonight. Enjoy April fools ...good racing last week. We hope all hit their marks and were happy with the outcompe.Tonight we'll just work out some of the kinks left over from the battle. Two laps of strides , then two sets of 8 X 200 (only done at your quarter mile workoutspeed) drink and take a 600 between sets. 6 k pace...NOT NOT NOT All out.
03/25/08 Tune up for you racers ...ten to fifteen seconds faster(per mile) than ten mile race pace for tonight - two laps of straightaway strides ....working into the pace for below. 3 x 1200 (three lappers), 400 recovery... 03/18/08 Some really great , I mean good performances out there on Saturday. The winter work is paying off. This evening we'll just a little maintaince workout to keep our momentum rolling along. 4X 400, 400 recover, 4 x 300 , one hundred recovery, 4 X 200 , 200 recovery. The 200's are to be done as fast as you feel comfortable. If tired from racing or training then keep them at the same pace as 300's and 400's. 03/17/08 Please try and get a mile at least jogging warmup . Cold temps are tough on muscles til warmed up Wonderful evening to get a little anaerobic and sharpen our knives for a cut up race on Saturday. This isn't all out but slightly faster than you would run your race saturday. i.e. if your race pace is 8 min mile (2 min quart) then you would / should hit this in the 1:40 range The recovery is a quarter too so there should be plenty time for returning nearly to normal there. Good luck and run within yourselves on Saturday. 10 X 400 (400 recovery) >FORM NIGHT Look , observe and critique yourself . 03/04/08 Well let's just get it done. Might as well. We wont have a chance really in April to get these last two sets of 800's done. So lets get the nine x 800 out of the way. If it's pouring down rain, we won't do the 800 workout ...(but another) moist and wet is okay. Remember it's a 200 rest and we'll break these up into TWO sets , 5 X 800 and 4 X 800 . This is like Mile number 10 and 11 in the mini. GUT IT OUT !!!! 9 X 800 in two sets (5 and 4) 02/26/8 Use tonight for form and turn over. Not an all out night but not "PACE" either. Recover well in between sets. 2 X (8 X200 ) faster than 5k pace but keep good smooth relaxed form. Look @ others from , this will help you know what not to do. take a 600 between sets.
02/19/08 Yes I delayed putting this up so you (yes talking to you) wouldn't wimp out. 8 X 800 tonight 200 recovery. 10k pace. The recovery is short short (half lap). Enjoy and dress warm! This separates the 5 k ers from the half marathoners. 02/12/08 Nice day for a daydream and a little hard running. Likely the track will be a mess but don't know for sure. If you can come out , we'll do something. My guess it will be at Churchill for I do believe some traffic on the pavement will clear it off enough to get speedy. (relatively speaking) . Please have a light on or some reflective clothing incase we are on the road. 02/05/08 Bring your goggles and water wings for tonight's 800 's (half miles or two lappers) We're up to 7 of those with a 400 recovery. Next batch we go to 200 recovery. Slow them down a little if you have to , keep them @ 5 mile to 10k pace. 7X 800 with 400 recovery. Newbies and those not quite in ship for 3.5 miles of hard running will do 4 X 800 with 400 recovery.
01/29/08 A little ladder would be nice tonight. These are variable paces tonight . Some faster than 5 k pace, others slower than after a good one mile warm up 5 X 200 (half lappers) with a two hundred recovery ( pace warming up build to 5 k race pace by the end of the the 200) This is run like "STRIDES" building. 5 X 300 all at 5 k race pace , recovery is 100, 6 X 400 2- 3 seconds faster than 5 k pace recovery is 400 (drive arms and knee lift) cooldown
01//22/08 oh joy what nice night we have for 800's on ten k pace 6 x 800 with a 400 recovery. Nice and relaxed. If this is your first season doing track work , Just knock out 4 X 800 tonight. Remember to wear a watch and check pace after each lap. Be consistent. Inch By Inch it's a synch. 01/15/08 Nice to have this balmy weather (not) anyway get a good mile warm up and warm down in. If your new , last week or this week then 12 of these half lappers , keeping good form and continuous running. Thats 3 miles of half a lap on 5 k pace and half off. If your a regular or your irregular then 4 miles of these. 200 on/off drills. 12 X 200 and 16 X 200 ....think about your form , arms front to back , knee lift and head/eyes ahead. If we can't run fast we can run pretty! and that's what counts. 01/08/08 Happy New Year friends. Even if it's raining tonight at least it's warm. Might as well get started on that 800 build up we all have come to love.(we'll work it up to ten reps) Don't kill it too bad tonight. Live to fight another day. 80% effort 5 X800 , 400 recovery...get a mile warmup and warm down in if you can. Welcome back. 12/18/07 Let's segue on last week and extend that 400 on out (slowing down a second or two) to a five hundred. Tim the 400 portion just carry it on out around the turn. 2 laps of straightaways (strides) the 2 sets of 4 X 500 , recovery is 300 ..A 500 recovery between sets. Efforts a second or two faster than 5k race pace. 12/11//07 Back to basics tonight. We'll rip some 400's but please keep them near 5k pace as much as you can . We'll start with two laps of straightaway strides. Then 10 X 400 with 400 recovery. Remember , efforts should leave you at the least "speechless." WTG too Otter Creekers! awesome job...good representation 12/04/07 We like what that little preamble did to you last week so lets do it again. Just a mile this time then 2 X 6 X300 - 100 recovery between efforts and a 500 between sets. Good job and kudos go out to the MEMPHIS MARATHON and Half MARATHON FOLK. Thanks eveyrone one that paid for the lights...Mucho Appreciado. MIle (10k pace) 12 X300 (5k pace ) 2 sets of six
11/27/07 Tonight's theme is form and maintenance. Try very hard to think about your arm carriage and knee lift. The first mile is simply @ 5 mile or ten k pace. IT IS NOT ALL OUT...We'll come back after a 400 recover and do an 800 @ the same pace..400 recovery . Now we're ready to really work and maintain and work on the above assignment. Had to get a little tired first. 8 X 200 , two hundred recovery ...a little (2 secs faster than 5 k pace) quicker than the above. Pick a line on the track and run at least one right on the line , maintaining forward motion. (no side to side). 1 mile , one half mile , 8 X 200 Happy Holidays 11/20/07 oh boy , some 800's tonight. If your racing on Thurs only 4 of these 800's If your not we're doing 6 X 800's @ your 5 mile to 10k race pace. A 400 recovery and enjoy your eating day coming up. 6 X 800 400 recovery ...controlled and smooth , consistent pace.
11/13/07 Everyone greet Eric (professor Eric) with open arms and knee grabbing recoveries. Eric is substitute teacher this week. Be KIND. and TUNE up for your Thanksgiving Day race with mile repeats on pace ...3 X one mile, (half mile recovery) Hit your goal pace target on these...keep them within 5 seconds of each other. I'll see you next week. 3 X one mile 11/06/07 If last week was "the measure of a person" then this week must be the measure of a SUPERHERO..Grab your flats we're in for a bumpy ride. Two sets of 4 X 600 (one and half lap efforts)600 recovery between sets and a 200 recovery between efforts. This is a good Turkey Day Tune Up. 10/30/07 Oh the fun of 300's and that short recovery. The measuring stick of men, women and pets. 3 X (5 X 300 ) w/ a 500 recovery between sets . Happy Halloween. 10/23/07 Great, bring some goggles and snorkel and flippers. Fingers crossed for good results from anyone on marathons or half marathons. Hope it went as planned. 5 X 400 - 400 recovery (last one gets 500 recovery) 5 X300 - 100 recovery (last one gets a 400 recovery) 5 x 200 200 recovery
10/16/07 Nice weather. Lets do a tooner, a race tuner upper. 4 Miles of on / off 200's. Keep the recovery nice and peppy. Time the overall run or at least each mile. Keep the recovery no more than 15-17 seconds slower if you can than the effort. See if you can do this. Slow down the effort if need be. 10/09//07 Get yer ya ya's out and get ready Okay , more than one day of summer but come this February we'll cherish the thought. 4 X 400, 400 recovery 2 X 800, 400 recovery 1 x mile ...rest of the nights recovery
10/02/07 norbourn, 5X 800 9/25/07 Well it looks like one more day of summer . Who knows..what we do know is that we love 600s. They're over quick like 400's yet hurt less than 800's? Okay Okay , it's how I get thru them 2 ( 4 X 600) take a 200 between efforts and a 600 between sets. Bring WATER! COOL CLEAR WATER. 09/18/07 WOW WEE this cool temperature is enought to make a man or woman excited again. Okay nuff excitement lets get down to some 400 's . 12 X 400 (200 recovery). 5k pace. Enjoy recovery well and keep the efforts a few seconds apart. CONSISTANCY!...work on it . 09/11/07 4 miles of on / off 200's. We can all go inside lane and hit the "effort" part right smack dab on 5 k pace. Get y a tuned up for that 5k. That would be 200 on and 200 off. If by chance the track is occupado we will jog over to NORBOURNE for some 800's. Sorry for the late hour of getting this up. 16 X 200 (water at half way point) 09/04/07 If we have the track, we'll pick up on the 600's listed below. If not , we'll jaunt over to Norbourne and proceed with 5 X 800. These are fun! bring water and a bike. (joking about the bike) 08/28/07 WE have a fever and the only prescription is more cowbell , i mean more anaerobic running. Most of you love 600's (lap and a half) . So lets see if we can do a couple sets of 4 X 600 (200 recovery between sets) . Recovery is limited so be consistent and even. If you feel like bustin loose on the last couple. That's the time to do it. 2X (4 X 600) If by chance the field is in use we will jog over to Churchille do the 400's there with SHORT rest. 08/21/07 OH boy has it cooled off? Be advised maybe tonight we go to Norbourne , not sure ..just be aware it's a possibility. And boy would you love some half miles? 5 of them? a 400 recovery @ 5 k pace? Sure you do. Good plan. See you tonight. 5 X 800 08/14/07 It's still supposed to be a bit warm tonight so it's a little abbreviated. 3 (4 x 300 , 100 recovery) 500 between sets. Bring water and some suntan oil :D 08/07/07 Tonight we'll stop just short of arena of exertion. A "tuner" is what we call this The heat needs to be respected. SO run these 400's @ 5 k pace. If you want to bust the last couple go ahead. 8 X 400 , 400 recovery..and for golly's sake bring WATER. (and watch) :D 07/31/07 4 mile time trial (ish) with 200 on and 200 off. Thanks so much to Lou for the watermelon last week. These on off drills are a good time to work the recovery. It whould only be 15 , 20 seconds slower than the effort. 07/24/07 We'll mix it up a little tonight with a ladder workout. Hard stuff first then dessert. 5 X 400 - 400 recovery (last one gets 500 recovery) 5 X300 - 100 recovery (last one gets a 400 recovery) 5 x 200 200 recovery anyone racing? drop me an email let me know what's up
07/17/07 I have had so many emails and request for hot running conditions and half mile repeats (to remind us of the spring , winter and a by gone era) So tonight we get both...Hot and Halves. Not that many though ...6 x 800 / 400 recovery. Let's do two sets of three ..water and 800 jog between sets. 6X 800 quote for the day :
07/10/07 Normally we try and knock out about 3 miles of efforts. In the hotter conditions we'll cut it back just a bit. Tonight again @ 5 K PACE..We'll do two sets of these. In the first stet 5 X500 , in the second set 4 X 500 . The recovery is 300 between efforts and 700 betwee sets. Be consistant , keeping efforts within 2-3 seconds of each other. Don't forget water and watch. We will line up and run these like 400's just extending the FINISH to around the turn. Time onlyy 400 of the 500 5X 500 then 4 X 500 07/3/07 In light of us being independent and rid of those nasty Brits (joke) we'll sharpen our reflexes hone what fast twitch fibers we have ( i saw one last week). If your racing tomorrow , i suggest either a 4 mile easy jog or..2 miles of jogging and 6 x 200's...@ race pace. If your not racing then a three mile time trial with 200 on and 200 off. We'll all go in lane one and pass on the outside. 3 miles (200 on and 200 off) time the entire miles...be consistant. 06/26/07 Summer and summer sweat and summer singing and summer anaerobic pain is here. Enjoy it while you can. Like Whitesnake says "you never know what you've got 'til it's gone" 2 sets of 4 X600 (run @ your race 5k pace or as you did 800's in the spring.) If your good n fit...take it down a second or two faster than your recent fastest 800's. (pace wise) 2 x (4 X 600) 200 recovery between reps and 600 between sets. 06/19/07 Hopefully the rain will be thru by 7. If not we'll do it in the rain. 3 sets of 5 X 300. 500 recovery between sets...100 recovery between reps. Another primo 5k workout. Be smooth and learn to hold back that first set...That 100 recovery gets real short on that last set. 06/12/07 - the RULER has come out. The standard by which all men and women are judged in the physical world. two sets of 6 X 400. 400 recovery...(that's lots) ...a little heavy on the recovery...could be warm...hit these a couple or three seconds faster than you current 5k pace. 2 X ( 6 X 400)
06/05/07 If you were out here any of these cold days in the winter then u MUSt appreciate a nice day like today. Whip out your 5k legs and strap em on for some 1200's . (three lappers) One lap recovery after the first and third one. Two lap recovery after the second one. Hit that 5k pace. Water and watch are the much needed props. 1200-400recovery-1200- 800recovery-1200- 400recovery-1200 05/29/07 Lets break up into two groups ...lane one two , faster . Lane three and and four are slower...I will put up cones. We'll do Four and Three Mile time trial , respectively but with a twist...Actually two twist. The first twist , they are half on , half dimly lit. The second twist is break for water after the half way point. So 16 laps for lane one and two, 12 laps for lane three and four....Two hundred on and two hundred...recovery..but lively. Bon Appetit 05/22/07 There have been some request for oldies ...since Bob isn't here , it would be appropriate to do these now. This is a good 5 k workout for this summer. The Long 400's that are really 500's . 2 sets of 5 , @ 5k goal pace. Recovery would then be 300. We'll run these like 400's and just carry the finish on around. Get splits for 400. Stoppin' @ the end of the turn. 2 X (5 X 500) recovery is 300 on reps and 400 between sets plus a good drank!!! 05/15/07 I hope your enjoying this weather like I am. To celebrate this druid holiday of good weather (joking) we shall lash out with mile repeates. I will set up TWO lanes for these...inside (faster) and lane three (a little less faster). 3 X 1 mile with a 800 slow jog between each. New folk and recent racers...doing 2 X 1 mile...this is done at or about 5 k pace. Bring water and a watch...the double w's. Those of you who signed the Saucony card , he thanks you. The rep said in 30 years selling saucony shoes no one ever said thanks for spiffs. Good JOB team mates. 05/08/07 I bet your legs are almost back to their normal springy self. We'll encourage that reparation by knocking out these 300's ...in five k pace. 3 sets of four . A good one mile warm up and down please. 3 X ( 4 x 300 , one hundred recover ) and a 500 recovery between sets. Try and keep good form. It's easy getting too sloppy and too fast...DON"T ...take it easy and glide thru these . During the recovery too , keep it moving.
05/01/07 if you raced on Saturday..then just 6 X 400 with a 400 recovery. If you didn't race and aren't racing this weekend ...pop that back up to 10 X 400 (400 recovery) Some might good efforts were exposed out there on Saturday. I hope one of them was you. If it wasn't, what did you do wrong (if anything) and how can you correct it . (if you want to) . a big ole ATTAGIRL / BOY ! 4/24/07 Finally we're there. "look kids, BIG BEN" Tonight we sharpen.We put a sharp point on our pencil. Keep the speed about like last week. Warm up 2 miles...(mandatory) 8 x 200 , 400 recovery, (i know weird huh, but trust me) warm down half mile minimum. Enjoy your destination for this is what you worked for. 04/17/07 Now that's (800's) behind us we can sharpen a bit with some 400's and 200's. Get the ole appendages used to some "geddyup". 8 X 400 (400 recovery) 4 X 200 (200 recovery) 5 k pace . Careful not to pull or hurt anyhing now. These aren't all out but at a good 5k or a little quicker pace. If you feel anything coming on. QUIT...sharpening day.... Good job LOU..in Boston. 4/10/07 As much as it pains us , this is the evening. Good things come in tens don't they? Commandments? uh and 800's? 10 X800 (recovery is 200) . Smooth, and a bit quicker than your ten mile pace. (10k ish) We'll be giving away 10 prs of Saucony Footware. Email this address to put your name in the pot. I'll post the winners on here...probably today. thanks for coming out. If your new er ish? drop these 800's back to 5 or 6. 04/03/07 What great efforts put out on Saturday. I hope your track work is paying off. Let's just cruise through some 1200's tonight on race pace...well 10k race pace. The recovery will be a LONG 400 , meaning take your time..on it... 3 X 1200 /400 recovery...10k pace 03/27/07 okay , we'll skip to a dozen 800's tonight. Bring a sleeping back and some lawn chairs. Is it April Fools Day yet? oops it's not, sooooooooooooooooo we'll do 8 X 400 (10k race pace...not too fast please...just a tune up night...do them in groups if you can) The recovery is nice and long 400 recovery...cut up , but keep good form...it's a tuner night! remember that! Good luck to all this Saturday or in an upcoming marathon if that is on your plate. See you tonight. 03/20/07 I don't want to talk about this , i just want to type it. 9 X 800 , 200 recovery. That's all i have to say about that. Get tough and be there. (if your not already) Now that's really all I have to say about that. Really! 03/13/07 Stay away Mr. Rain. Let's keep the legs in quick turn over and speedy long strides by doing some 200's tonight. 2X (8X200's) recovery will be a slow (good complete or nearly recovery) 200 ....rest , get water and take a 600 between sets. These should be a good 2-4 seconds faster than five k pace so yes they are quick. Stretch before and after , especially after the workout. This is important. 3/06/07 Let's go ahead and knock out that 8 (of 10) X 800. It's what makes nations strong, hero's immortal and gives shy people courage. The recovery is cut back so we can get them all done today. two sets of 4 X 800 , 200 recovery between efforts and a 400 recovery between sets. Don't forget water. The effort will be 10k pace. Enjoy 02/27/07 It's just about here! Spring!! In honor of the Druid Sun Holiday we shall show our appreciation by holy communion of 300's ...3 sets of five (a hundred between efforts and a 500 between sets) These must be done with a smile and good form. Anyone seen doing these without a smile or in poor form will be pulled and citations issued. 02/20/07 Okay let's get those 7 800's out of the way. We're tired as heck and we're not going to take it any more. Seven half miles , quarter mile recovery , ten k pace and that's that . Goodnight and thank you very much. Don't forget the Run to the Sun is this Sat. 02/13/07 Two options tonight. If it's slick, we'll just do half lap (200) on / hard then half lap easy. For Four Miles (3 miles for newbies). If it's okay footing wise we'll go ahead and get that 7 800's (slow 10 k pace) out of the way. Recovery on those is 400. Maybe the last week of bad weather? Enjoy getting ahead of the competition.
02/06/07 Who's got the suntan oil? Get ready for a cold track night. Yikes this one makes last week look balmy. We'll muster up some anaerobic running but it won't be monumental. (way more than our competitors are doing) warm up a good mile please then we'll knock out 6 X 200 , 200 recovery , followed by 6 x 300 . maintaining the same pace. So use the 200 's as a platform to the 300's. Recovery on the 300's is the normal 100 so be carefully on those 200's . Inch by Inch , it's a synch, Yard by Yard is very hard. brrrrrrrrrrrrrrr 01/30/07 Oh no we woke up and it's still Winter...Might as well get another set of 800's under our expanding belt. 6 X 800 (400 recovery) 4 mile race pace...smooth, warm up well and warm down. Cold temps are muscle injury conditions. New (er) type folk 5 X 800 . 6 X 800 , 400 recovery. Good warm up and warm down pleaaase 01/23/07 Knock on wood, another healthy January evening (good wx) to do some 200's on 5 k pace. NICE you say? Good , then we'll do half lappers , on/ off...time an entire 4 mile run...16 laps...continuious....keep the recoveries quick and the slow the efforts to 5 k or 4 mile pace. 16X 200 newer type folk...12 X 200 (200 recovery) use a watch , be consistent.
01/16/07 You knew it would happen , that it would get cold. You know what else happens...? Half Mile Repeats...5 with a 400 recovery....Time to get busy ..well start to get busy. 4 miles race pace tonight..(coincidently the Run to the Sun distance). Get on board. New to intervals? try 3 X 800 (two lappers) with a one lap recovery... 5X 800 , 400 recovery... 01/09/07 Let's try and get our legs back under us. 600's tonight. I suggest you look @ them like they are 400's measured incorrectly. Helps to digest like that . A little bit of sugar helps the medicine go down. 2 sets of 4 on 5 k pace. a 600 recovery between sets , 200 between efforts. Happy New Year. 2 X (4 X 600) keep it even , time them. Those new to Tuesday Nights will do one set, short and sweet. Three weeks you should be be doing entire workout. 01/02/07 No group track workout @ Waggener. If you want to start your spring build up on your own you are welcome to get started with some quarter mile (400 hundred, one lappers) @ 5 k pace...6 X 400 with a 400 recovery paced. For all others folk be ready to go on Jan 9th. 12/26/06 OH no...run off the PIE..I lied last week...you can get anaerobic this week too. ...300's tonight..two sets of 7 a five hundred between sets...non violent work out...form ,smooth , fluid faster tempo type running. buld ...upon the turn over...gradually increasing turnover and speed. 2 X 7 x 300 See you next year. NO TRACK on the 2nd 12/19/06 We'll do a workout next week but not a real intense hard one. So this week is your last chance to get anaerobic before hangover. 2 X 8 x 250. 16 X 250...the recovery between efforst is the balance of the 400 (150) and a 550 between sets. Time the 200 portion just carry that pace on through to the middle of the turn. Pace is 5k pace...recovery is less too on these compared to usual 200's. Merry Christmas 12/12/06 Anyone running a Hangover Classic? or want a good reference point to get a leg up on Spring Races? Tonights your night with some MILE repeats..., three of them to be exact...If your doing (aiming to) race a Ten Miler hit these about 15 seconds faster than your anticipated race pace (per mile). If your not in great shape yet your goal pace for a 10k this spring would also be appropriate. We'll take a good 800 recovery in between MILE efforts. Sorry about the light snafu last week, that was my bad...I owe u each (those that paid for lights) about a dollar. I'd rather owe you than cheat y out of it. 3X 1 mile (800 recovery) 12/05/06 I had a request for 600's and looking back this would be a fine "PACE" work out..YOur "to date" 5 k pace. Let's knock out 2 sets of these (4 X600 ) 200 recovery. Start where we start 600's...Stagger of the 200 X 3. Three lanes ought to be fine. ONE (no stagger), TWO (step off the stagger from the one and go two more ..i.e. the one to two is 3 1/2 steps , so go 10.5 steps to the start (from the one) . Same thing for lane three.....5 steps from the lane one hashmark to the start of three sooooooo...15 steps for the start of the 600 in lane three. Clear as mud? 2 X 4 X 600 ...recovery is 200 between efforts and 600 between sets...njoy! I may be at a funeral in Florida for an inlaw. Jill B. is terrific @ cracking the whip. Please give her your attention. 11/28/06 We can't pass up a great night like this. Specially with cold weather around the bin. two sets tonight. I like to think of these as LONG 400's . Two sets of 5 x 500. Recovery is the balance of the 400 (300). Take a 700 between sets. 2 X (5 X 500) Run these like 400's ...and just extend your drive on around the turn. Work off those tators! Don't forget water, it's easy to get dehydraed in cooler temps. Remind yourself to drink (water). 11/21/06 Most are racing on Thursday. If you are then tonight is just a little tooner....(tune up) two laps of strides ...then 8 X 200 ./ 200 recovery...If your not racing and want to take advantage of lights...I'll keep em on and you can do the usual dosage of 16 X 200 .....i hope u have a good race and keep the faith , i mean keep the pace. 11/14/06 Ok now that we've had our standard taken we'll coast and do a little mix up but keep the efforts the same. two laps of striding the straightaways (that's 4 straight aways) then one mile - All in lane one (recover with two lap jog) 2 X half mile (two lapers with a one lap recovery) 4 X 400 with one lap recovery. All of the above done same pace....work on this ...pace work..5 k pace , train on this control. Thanks so much for trying on the New Balance shoes...mucho appreciado...now buy what feels good and works for you. Keep coming back 11/07/06 The standard by which all men and women will be judged on judgment day are Quarters. Not good deeds not virtuous attribute but how many quarters you did (not included in regular mileage) . So tonight we take one step closer to the KINGDOM. :D 12 X 400 (400 recovery) . 5 k pace...and keep the quarter recovery mucho rapido!!!! Please act interested with Kela ....pretend, like you did with your family when you were young....:D gift bags featuring socks, NB Mug, pen, note pad, and water bottle (if you run a little in a nb show..rep will bring a size run to try on and run around once in ) 10/28/06 <=== Halloweenie...take a child trick or treating or tell ghost stories...but don't come to the track. 10/24/06 We'll have a bit of watered down workout tonight. We can knock out some 200 's on and off. 2 X (8X200) get into five k race pace then recover. Even a bit faster if you can for some leg turn over. Think about form tonight ..keeping upper body in form moving FRONT to BACK , in linier fashion. Next week is Halloween..we will not do TRACK NIGHT ...go scare someone.... 10/10/06 We'll knock out a combination platter tonight. 4 X 400 (400 recovery) 2 X 600 (400 recovery) and 2 X 800 (400 recovery). Our size is small enought for all of us to go in lane one...keep the 600 and 800 @ 5 K PACE....the 400's a click or two faster... 10/03/06 - Let's try and get done what we had planned last week for the track . 300's...if the track is again occupado...we'll be @ Churchill just north of the track...a couple blocks for some 400's. 09/26/06 If we get on the track tongight ...3 x (5 X 300's) , a little leg turn over to keep the stride right. If track not available we do half miles @ Norbourne. Try and be consistant...and leave a nice looking corpse. 09/19/06 You know what? 400's are kinda like the Lord's Prayer. They work in most any occasion. Tonight. Let's continue the sharpening and knock out a dozen of those lovely all purpose 400's. Two sets of 6 (200 recovery) and 400 recovery between sets. Seacrest Out..I mean Holt Out. recap...2 X (6 X 400 ) 9/12/06 Remind us never to do 600's again. Anyway they are done now so lets sharpen a little . Many of you have a race coming up and need to rev your rpm's a bit. You know , blow the soot out of your carburetor. If your fuel injected...just humor us. 2 X (8 X 200) a couple clicks faster (2 seconds) faster than your 5 k race effort. 200 recovery between efforts and 600 between sets. Well do the 500's at Churchill if the track is occupado. Thank you for your time and attention. 09/05/06 If we can get the track tonight we'll knock out those 600 from last week's schedule. If we can't we'll do 10 X 500 with a 500 recovery @ Churchill. We've not done this distance (time the 400 of it get on pace). The recovery is great so you should be consistance and hit that five k pace for the efforts. Watch and Water...bring both. 08/29/06 Hopefully some or all of you are seeing some progress in your race times. Pace work and getting yourself comfortable with oxygen debt are what we are about on Tuesday nights. 600's would be ideal pace work (5k) for tonight. 2 (4 X 600 (200 RECOVERY) 3 then a 600 recovery , then 2 to finish up. Really important to get on pace for tonight. 8 X 600 08/22/06 Do you know what sounds delicious for dinner tonight? 200's , yes, about 2 helpings of 8 each ...a stretch and jog of 600 between sets ...all eaten @ about 5 k pace. YUM YUM 2 X (8 X 200 ) 200 on 200 off...600 between sets..bring water and watch. Keep recovery fast...10-15 seconds slower than effort. Dessert announced later. 08/15/06 Nice day for a daydream or...some 800's, or if you prefer- some half mile repeats. If we don't have the track we'll jog over to Norbourne if we do, then we do. 5 X 800 (five k pace) and a 400 recovery. Enjoy and thanks for shopping at your local independent retailer. Help those that HELP YOU!!! :D (is that campy or what?) 08/08/06 2 X( 6 X 400 ) 400 recovery...and water between sets. All recovery is 400, sets and reps. Good chance to pace work ....keep them one to two seconds apart...Last two okay to pick it up. Keep form , keep relaxed ...and keep even paced....I'll be watching you!!! two eyes!!! 08/01/06 You know it would be cool if we called this our "blog". We would be so hip. Naw, I think there's no making us hip. However we can be fit...and hopefully not expired after tonight. Don't forget your H20. We'll knock out 2 sets of 5 X 200. Just good leg turn over and maintaining some speed through this sluggish weather. 200 recovery between efforts and 600 recovery between sets. If you want to do 3 sets or more than I suggest here, it's up to you. But of course you could do that any time. I suggest sticking to the two sets of 5. 2 X (5 X 200) 07/25/08 A simple little work out tonight , perfect for a 5 k race and your pacing. Have that watch on . 4 X 1200. right on 5 k pace... We'll alternate starting on either side of the track so recovery will be 600. I'll set up two starting lines with common finish. A faster and a less than faster. Lane one and lane three (less fast). 07/18/06 Sorry I'm late with this gang...the result is - dumped the old web hosting service of 10 years and on with a new LOCAL company. Wasn't too painful. Okay , tonight , first of all - FREE SOCKS- Second- you have to do the work out of 10 X 1 mile @ 5 k race pace with 30 seconds recovery. If that's too much..then how about 2 X (6 X 200) two hundred recovery between efforts and 600 between the two sets. ENJOY...bring water ...pace is 5 k effort. 07/11/06 Smooth relaxed 3 x one mile tonight. , two lap (800) recovery. Easy Peasy...njoy,bring water and run even splits. Free socks tonight! 07/04/06 Take the day off ..........enjoy something cool....See you next week 06/27/06 I'm told we'll have the track back after June is over...so tonight let's go on over to churchill and do some 400's with minimal recovery. 3 (4X 400) ...bring water...and well do one lap recovery between sets. Thanks for your participation. 06/20/06 If the track is taken , we'll jog over to Norbourne and nock out some 3 X 1 mile repeats...finishing just past the start and recovery around the inner loop (sidewalk) . Should be different and a load of fun! bring water. If we are at the track , we'll knock out the 300 's that have been eluding us. WATER....WATER.... 06/13/06 The devil is trying to stop us from these 300's tonight...it's been a little while..these are interesting for the recovery is limited to 100...Be cautious early on. Get thee behind us Satin! 3 X (5 X 300) or 15 x 300 , your choice :D 05/23/06 warm up well and get a good pleasantly tired feeling out of this. Don't forget some water. 4 X 200 (200 recovery) 5 k pace Jog 400 warmup 8 X 400 (same pace 400 recovery) Jog 400 (work on these) can even be a few clicks under 5 k pace 4 X 200 (same pace 200 cool down, 200 recovery) cool down 05/16/2006 a Non violent workout tonight...pace..(5 k) and yet easy to remember 4X 1200(3 lappers) (400 recovery) ...smile, bring water and a watch. 05/09/06 Let's now start thinking and doing some prep work for summer shorter races. Keeping our leg turnover primed we'll knock out some 200's tonight. Two sets of 8 X 200 (600 and drink in between sets) 05/02/06 Wow ! @ some of those mini times....others, well just had a bad day for the most part...there were fine results. Tonight just work out the kings 8 X 400 (400 recovery) non timed, just going easy and how you feel. Those who didn't race on the weekend 10 X 400 2-3 seconds per 400 faster than race pace. 04/25/06 Last good tune up before the Mini ....nothing too hard but lets hit pace tonight on 4 x 800...right on or two clicks under...race pace for mini....DO it , walk away saying "yea, I can conquer it, I watched survivor, I have the know how" 4X 800 (400 recovery)...mile warm up and warm down. 04/18/06 Excellent Ten Milers and Boston ...this past weekend. Tonight we'll just keep the momentum and do a semi hard workout. Not too exhausting. (ten k race pace ) 6 X 600. Nice and smooth .....effortless. 200 recovery. (if you didn't race over the weekend try and knock out 8 X 600 ) Enjoy the SPRING and some anaerobic activity! 04/11/06 Nice to have this weather. Let's tune up...a 3 mile time trial of on and offs. Time the entire effort and check your 200 and mile splits. 200 on 200 off....See if you can keep your off's no more then 20 seconds slower than the effort 200. Fast lanes no more than 15 secs slower. Enjoy! 04/04/06 okay it's the day...pray for decent weather....If you've been making these Tues. night then you have 10 x 800 to do tonight. If you've only been to a few then 4-6 would be fine. Remember this more of a "steady state" that's timed. So be calm and keep them even. These should be around 10k pace so relax and enjoy the buffett of 800's. 03/29/06 Wow, I'll say it again and backwards, "WOW". Some mighty fine efforts out there Saturday. Maintain Momentum tonight...Just keep healthy and get some leg turn over. KEEP THE SPEED....2 sets of 8 X 200 w/ 200 recovery. THis isn't violent pace but just a click faster than u raced Saturday. Take a 600 between sets. Enjoy some smooth fast running here and nothing top end. 2 (8 X200) 03/21/06 What a spring day. Let us rejoice and show our love of the season with ten 400's 5 k pace (goal) with a 400 recovery. Sing praises to the cold and blustery.Amen 10 X 400 (400 recovery) ....If I knew an Inuit prayer, now would be the time. thanks to Eric R. for this Inuit contribution. Inuit Indian Prayer I think over again my small adventures. Those small ones that seemed so big, And yet there is only one great thing, Which can be rewritten as: A Runner's Prayer I think over again my many races. The short runs that seemed so long, And yet there is only one great sight, 03/14/06 I hate to say it but we might as well get number 9 (of the 800's) out of the way. Bring your dancing shoes. 9 X 800 w/ a 200 recovery. Get into 10k pace and hold it , steady Eddie. Try and regroup somewhat on recovery. Go slow on the recovery for it 'taint a long one. Njoy! 03/07/06 Excellent progress most of us you are making. Keep the leg turn over going with your milage and pop some 300's tonight. 3 sets of 5 x 300 , 100 recovery between reps, 500 recovery between sets. Hope everyone is feeling the way they should. Try and get some stretching in along with a mile or more warm up and cool down. 3 (5 X 300 meters) 300 is 3/4 of a lap..the recovery is 1/4 of a lap. 02/28/06 Please forgive the tardiness of this workout. Yes let's take advantage of the wx and get those 800's out of the way. The recovery though will only be 200. I'll show you were to start on the far side of the track. On the home stretch it's the blue line. Remember these should only be about 10 mile race pace. They shouldn't KILL you...only wound you. (remember it's just a flesh wound too). 8 X 800 (200 recovery). adios 02/21/06 Sorry If last week confused some folk. Tonight's workout is straight forward 400's . The Carbon Dating (c14) of interval training. 12 X 400 (400 recovery) 5 k Goal Pace. If your running 4 miles or five k...See if you can hit your goal pace on each and everyone one of these 400's. Think of it as your running barometer. Last two lanes will do ten X 400. Spring is around the corner! 02/14/06 Right around the corner for spring racing. A little "mixer" tonight. 2 X straight away (jog easy turns) 2X 200 (200 recovery) 2X 400 (400 recovery) 2 X 800 (400 recovery) back down 2 X 400 (400 recovery) 2X 200 (200 recovery) 2X straight aways Run these as a build up in speak going up the ladder keep even and controlled as you come back down...it simulates race situation. Gradually increase to 5 k pace or faster...begginning and ending straight aways are just drills...just to warm up and down...not very fast... Njoy. This is the sharpener... 02/07/06 We're a little ahead on the 800's but let's keep some money in the bank. 7 X 800 (400 recovery) . City Run (10k ) pace. If you aren't sure check with me about the pace you should run these in. Stay even on these. 01/31/06 Let us revel in the communion of 200's tonight. Four miles (16 X 200 ) on and off ...time trial. Smite thee if thee runs too slow on thy 200 recovery. REJOICE unto all. Recovery is 200 as well. 01/24/06 Oh my...it's that time again...our favorite's the 800 , yes the dreaded half mile build up. We start this week with 5 X 800 the recovery will be 400 , straight thru. These fewer numbers we can go ahead and hit @ 5 k pace. As we increase we will slow them down and limit the recovery more. For tonight we'll just test the waters as it were. 5 X 800 (400 recovery). 01/17/06 Nice March type weather so might as well do a March type workout. Get the legs moving a little but get a good warm up in first. 3 X (5 x 300) Recovery is only a hundred between reps and a 500 between sets. Enjoy these and leave room for dessert. 01/10/06 Fingers crossed to keep this nice warmness around us. Take advantage of it and rip some 600's tonight. Two sets of 4 X 600. Good pace work tonight. Keep em consistance. Recovery is 200 and 600 between sets. 2 X (4X 600) Remember to hydrate. It's common in the winter to get under hydrated. 01/03/06 wow, this is nice ...temperature for a head start on spring races. In case your recovering a bit from a New Years race. 200's tonight. 16 X 200 , 200 recovery (fast, fast , fast recovery, slow slow effort ). 12/27/05 Don't get too use to warm...but use it. Let's knock out some 400's tonight. We'll keep the recovery short. (200) . and do a dozen 400's. Have a good Hangover! (if that's possible) 12 X 400 (200 recover) 12/20/05 First thanks two fold to all of you who come out once or every Tuesday. Secondly thanks to those of you who patronize Ken Combs as well as other "LOCAL" busineses It's because of you we have races and other locally run events. Now for your reward you will receive 3 X 5 X 300's , 5 k pace. One hunred recovery between reps and 500 recovery between sets. Enjoy and Merry Christmas and Happy Holidays to you and yours. 3 (5 X 300) with a smile . 12/13/05 Let's just keep our fitness rolling along. There's a race just round the corner and some mighty fine eatin'. 3 X one mile about 15 seconds faster than ur plan for a Hangover race. (ten miler) . Recovery is two slow jogging laps. 3 X one mile (recovery 800) MAINTAINANCE MAINTAINANCE MAINTAINANCE 12/06/05 Just get into pace tonight.(5-3 mile race pace) but really force the recovery. Two sets of seven X 200 with a 200 recovery. PUSH PUSH the recovery..be the s.o.b. that don't let up. 2 X (7 X 200) recovery is 200. Everyone should be able to do these. Warm up well, two miles @ least and one mile warm down. I'm ill again, so i'll get you all started then fade to black. I'm still collection on the light fee if you haven't chipped in. Thanks 11/29/05 Hope all had a fine Holiday Race with a couple more to come. Hangover Classic is only a month away and a race or two in December maybe. Keep motivated this time of year so January and February won't be such a drag. Tonight we'll knock out 5 X 800 with a 400 recovery. Just try and maintain..don't turn these too fast....Last one , do what you want but keep the others no faster than 5 k pace... 5X 800 (400 recovery) easy first for...just get and keep in the groove. 11/22/05 Probably another night like last week only colder. Cudos to those brave 4 that showed up last week. Kevin, Sam, Tom woo woo. Let's go ahead and sharpen for Thursday's Race by doing half of what we were todo last Tues. (or a little more , 10 X200) Have a good race if your racing your Turkey's. 11/15/05 Oh Joy a cold rain. We'll the races might occur under same condition so lets suck it up and do some 200's. Straight through 16 X 200 ...that's 16 laps , half lap @ race pace , half lap recovery. Lanes 4-5-6 will do 12 X 200. Get a good warm up of at least a couple miles and warm down a mile (minimum). ENJOY.. 11/08/08 Just about the best temperature all year, right now. It's perfect for a nice set of long k , one k repeats...recovery 600 - Two groups of these ...first group 9 min mile types (plus) will do 4 X one k... the group faster than 9 min mile will do 5 X one k. one k = two and half laps on 10k pace or a bit quicker.... recovery is 600 or one and a half laps... 11/01/05 Nice, it's cold and rainy, could be worse...colder and rainy (er). We'll just pop on the track for some on's off of half miles tonight. Don't bother timing these (unless you have to ). We'll just do a 4 mile on off of 800's tonight. On is 800 , and off is 400. Time the overall effort of a 4 mile run. Start watch with a 400 warmup..then there will be 5 X the on/off confused? simply put it's 5 X 800 but think of these as more a continuous run ...the 800's @ 5 mile or 10k race pace. Not too fast. 10/25/05 Some Thanksgiving Races are just around the corner. We'll mix some five miler/ ten k efforts in tonight. That means don't get too fast in the beggining of these. 2 X 4 X 600. The recovery is just a two hundred and a 600 between sets. It's an easy time of year to get a little lazy which is okay. Just force these out and you'll be fine come late winter when it's time to attempt real aggression. 10/18/05 Wow, what a day. Just for nostalgia sake let's rumble with some 200's tonight. 4 miles worth or 16 X200 on/off. Looks like you'll need some water and a watch. Try and hit five k pace and keep rollin' thru the recovery. 16 X200 / 200 recoveries. 10/11/05 Nice and easy , 800's tonight, right on 5 k pace...a good 400 recovery.Then a slow jog on the recovery...Two sets of 3 x 800. FYI, 800 is two lappers or a half mile. I'll have staggers... If your racing on the weekend, good luck and preserve the pace and keep the faith. 10/04/05 I hope most of you are hitting your targets on your five k's and other races. We've not done 300's in a while and they are good @ keeping the pace honest. We'll add a set to get a bit more rest but keep your efforts even. 3 X 5 X 300. Make a real effort tonight to think about your form how your body (arms are included) move through space. Look @ someone who's smooth and mimic. 15 300's in three sets of 5. 09/27/05 Is it fall? Sharpening time? We'll keep our summer strength and keep our efforts a little long tonight with some 600's. We can do these in two sets of 4. 200 between sets so the recovery will be short. Take a 600 in between sets. Keep on 5 k pace. Regroup during break between sets. If your doing a fall marathon every should be coming together about now. 09/20/05 It's difficult to remember cool weather but when you get it again the memory comes back. In this case a joyful memory Cutting efforts back to a quicker, sharpening effort we'll again go back to Churchill apts if the track is not available. 2 Sets of 6 X 400 , recovery between efforts is short (90 yards) so go gentle into this good night. Take a full lap in between sets. 2 X 6 X 400 (pace is about 5 mile race pace) 09/13/05 Nice day for some oxygen debt. If the tracks taken (3 more weeks) tonight we'll scoot over to Norbourne for some of those lovely 800's. This Time knocking out a set of 6 (4 for those who haven't been coming to intervals). Get into 5k pace and hold it. Run these evenly. You might even want to drop off some water there. Be careful of the traffic. September 6, 2005 Oh joy...hopefully a cool night. It's not been too bad. If we get the track we can knock out some 200's , 16 of them with a 200 recovery. (water half way thru) . If we don't get the track we can scoot over to Churchill for 400's again ...not forgetting the small amt of recovery. Try and keep the 200's no fast that 5 k pace. If we go the Churchill , they will be more like 10k pace. ...we'll split them up and do 12 of them if we do 400's. (two sets) . Dang we never got Watermellon 08/30/06 A wet set of 400's it looks like. We'll do a dozen if we go to Churchill , or ten if we're @ the track. The recovery is short @ Churchill (90 yards) If we go to Churchill we'll do it in two sets. If we're at the track we'll do ten with a 400 recovery. Maintainance anaerobic running. 12 X 400...two sets of six. 08/23/05 We'll be a little late 10 min or so, getting over to Norbourne Estates..Jog over from Waggener..for 5 x 800. Fall is around the corner when we start this. For about the next 6 weeks Tues. nights are occupied @ the track. This is a nice break from the oval so give it a try. We will also do Churchill, which is a good little change too. The recovery is right @ 400 m. Enjoy! 08/16/05 A fine night to hit on some 300's. Keep pace as close to 3 mile race pace as you can. Don't forget water and the staggers for the lanes start @ the beggining of the backstretch. Finish @ the common finish line. 2 X 8 X 300 , recovery between reps is 100 and a 500 between sets. Warm up and down a mile minimum. Maybe watermellon tonight ??? 08/09/05 Oops, sorry I had failed to upload after posting last weeks workout. I trust ya didn something a little hard. Let's just get in the groove tonight. I poifect 5 k session @ 5 k pace 12 X 400 w/ 400 recovery. BRING water and a watch...Thanks Shawn for heading up last week. 08/02/05- Pay attention to Shawn tonight , she's very experienced. (@ running). Continuous 3 mile run,12 laps...Running the straights hard and jogging the turns.A watch not as important on these but u can check your splits.Get into race pace then back off. Stop for water after 6 laps. 24 X 110 with a 110 recovery. Common start and finish. 07/26/05 - Not a really hard night...just some 200's, to keep our legs in working order. A little quicker (2-3 secs) faster than race (5k) pace. Warm up a good 2 miles at least and warm down at least a mile. 2 X 4 X 200 (take a 600 jog in between sets) ...200 recovery between efforts. 07/19/05- Well we might as well keep on the same path to greatness and extend these to 800 's. Keep the pace @ 5 k pace 6 X 800 with a 400 recovery. Two sets of 3, drink and re group in between sets. Extend the recovery (time) in between sets. 2 X 3 X 800 - Maintain form and a consistant pace. Wear a watch please. GOOD Job WIlliam! 07/12/05 While we're at it, let's just extend that 500 on out to 600 and knock out two sets of 4 of those. Recovery , 200, and try and keep the pace near the 5 k effort. 2 x (4 X 600) , take a good break of 600 in between sets and 200 recovery between efforts. If it's raining you might want a cap so you can see....the fence smarts running into it. 07/05/05 Yea Haw....500's tonight ( run them like 400's) Two sets of 5 x 500 . (300 in between efforts, recovery) Slow it down a little 4-5 mile race pace. 700 in between sets. Don't forget water. . Also mark your calendar for the Pig Run in August. 06/28/05 OH JOY 300's tonight. ...3 sets of 5 ....one hundred recovery..500, hundred in between sets. Recovery and fluids is important tonight . Get lots of both.. 3 X (5X300's) 06/21/05 Recovery is important tonight. Get good and recovered with an 800 jog walk. We'll do 3 x 1 mile @ 5 k pace. There will be two lanes , lane one and lane two are one lane and the rest are lane two. Thus there are two starting lines. Faster folk in one/two. Bring water and try to regroup before each effort. 06/14/05 A great night to bust some 200's. Get a good recovery but keep moving @ a slow jog pace. Two sets of 8 X 200 . Water and good rest between sets. So the total is 16 X 200 with a 200 recovery. Don't forget the 7 pm start. 06/07/05 BRING WATER Let's knock out some 600's tonight . 2 sets of 4 . Easy 5 k pace...a 200 between reps , a 600 between sets . No over doing it. 2 X 4 X 600 . Dont forget the 7 pm start. 05/31/05 It's strange baton night. Bring a strange baton and we'll hook up and do a relay 12 X 400 , alternating legs. Teams of two.A prize for the most unusual baton....We are going to break with tradition and change the time starting next Tuesday. Tell your friends , family , church and temple. We shall start @7 :00 starting next Tuesday. Remind me please to announce this tonight. 05/24/05 The easy part----- only four of these and plenty of recovery (3 minutes per recovery) . Now ..the pace is 5 k race pace. And now the distance is 1200 ( 3 lappers) . Regroup and jog a lap after each effort. 3 Mintues is plenty of recovery time and time to regroup. After you've gotten around the track , water , stretch, jog, ...get back together. 4 X 1200 (300 recovery) 05/17/05 Four Mile Run , on off 200's ....time the overall, check mile splits...njoy and bring some water. 16 X 200 , 200 recovery. Work hard on the recovery, real hard...dont worry about pace tonight except for running the recovery onlly 15 seconds slower...max than the effort. Cheers 05/10/05 Old tyme fashion day at the track., 400 's . We'll knock out 10 X 400 with a 400 recovery. Enjoy such a splendid workout. Pace is 3-5 seconds per quarter faster than goal 5k pace ( goal meaning this summer) . 05/03/05 Keep the wheels movin'. 12 lappers tonight..(one mile warm up and warm down) Pick up on one straightaway per lap. Some really nice performances Saturday. Not in the race but the way you looked on TV (JK) . Very impressive. It is better to look good than to feel good. 12 X 110 04/26/05 Stay dry and home if it's raining. I'll be there anyway but you can do these 200's on your own on Wed. Cut 4 from the total if you do. If you do them on Thursday only do 6 . No use in getting sick at this point. (is there every a good time to get sick?) GOOD LUCK! A good warm up and then we'll do a little pace work to get ready for Saturday. 12 X 200 with a 200 recovery. Not really fast but just getting up to and maintaining a little quicker than race pace. i.e. if your race pace is 8 min mile/ 2 min quarter then 200's in 55 secs. Easy , smooth and aware of your form. Just to move things and keep the carbon to a minimum. Smooth sailing...relax 04/19/05 oh well, let's just do it and get it done. If all are in agreement (pretty much agreement) we'll jog over to Norbourne and do these 800's . One lappers sounds better then two. Bring or set some water out over there. Keep your pace even and njoy the little extra recovery. SALUTE! Summer is almost here! 04/12/05 Nice effort on Sat. for many of you. Hope it was YOUR day and you dictated the outcome. Just keep tonights workout semi hard. Get back into that same pace, perhaps a tiny bit faster and maintain. We'll nock out 10 X 400 with a full 400 recovery. Tonight you should be really concentrating on form and fluidness. Be the ball Danny.... and think about two things, 1) next weeks 10 x 800 and the Mini....Hasta La Vista baby 04/05/05 oh this is so nice. A chance to sweat. Bring water. 10 X 300 tonight...100 recovery , two sets..500 between sets. 5 k pace. You should try and do half this amt again on Thurs. Think smooth and even. 03/29/05 Great performances in the City Run. At this point your about 95% done with the hard work. Getting your self in mental (many of you are already mental) shape ...tuning your pace and proper outlook is all that's left for a spring PR. Remember the pace work from last week and we'll carry it forward with 600's (lap and 1/2) Time that first 400 and just hang on to it another half lap. X 7. (remember about 10k pace ) recovery is only 200 so keep it civil. 7 X 600 (200 recovery ) take a 600 recovery after 4 of the 600's. You probabably will need some water tonight. 03/22/05 Oh Joy! RAIN! ...remember the pace you did last week? Let's knock back the distance and do 8 X 400 at that same 800 pace as last week (ten k spead) and consider tonight a perfect tune up for 10k this weekend. Great Job many of you on last weeks race and good luck this week. CONGRATS to Brian and Jill who won last week. FIRST OVERALL. 8 X 400 - 400 recovery. Very important to do a good warm up and warm down. MAINTAIN and get ready to start racing! 03/15/05 Et tu brute? Tis a fitting night for some slaying. 9 X 800 with 200 recovery..nice easy ten k pace approach. Be as conservative as you would in a race but even...last one can be all out if you like. 03/08/05 Rep and samples to try on! Four miles tonight of on/off running...Get into 5 k pace for 200 and then slightly recover for 200.....Keep the effort part relaxed and then push the recovery. 16 X 200 . Warm up and down well...at least a mile... 03/01/05 Let's just do it and be done....bring a sack lunch , we'll be awhile.(jk) Actually we'll try and keep the same 400 recovery...knocking off our 8 x 800 @ 10 k pace...smooth , relaxed and even. We'll probably still be done by 8:30 ...don't forget water. I'll try and bring music if weather allows :D 02/22/05 You've been working hard and deserve a reward. Let's do something a bit easier tonight but still good for the legs and lungs. 6 x straight aways then we'll knock out 2 X 1 mile @ 5 k goal pace. Pretty easy! Recovery between miles is 800 easy jog. Remember about the keys and cars being broken into. (THIS IS NOT A CLUE FOR THEIVES, WE DO NOT HIDE OUR KEYS ON CARS) 6 X 110 (straightaways) 2X 1 mile 02/15/05. Well we might as well knock these 7 X 800 out while we have the weather... We're a bit ahead on getting 10 of these done by Mini time. Better to be ahead than behind. Keep them relaxed and 10 k pace. 400 recovery. After tonight just 3 more to no more! 02/08/05 Woo woo another relief from COLD weather.. Let's use it wisely and knock 200's and 300's. 10 X 200 w/ a 200 recovery then 8 X 300 w/ a 100 recovery Recoveries on these are either short or quick. No violent sprints please...if u want to really dig in and work..do it on the recovery. Get a good 600 jog in between those two sets 02/01/05 Oh might as well get another set of 800's at 10k pace out of the way. A little long on the workout tonight so don't be tardy! 6 X 800 with 400 recovery. Get into a pace and run it even. Regroup on recoveries. Use each other just as you would in a race. Keep the rubberband tight between you and the person ahead of you. 01/25/05 Finally maybe, just maybe a decent day to string out the corpuscles. (or should i say CORPSES) Any how, let's get the legs moving a little. 4 miles of 200's half easy half hard...Good movement (brisk) during the recovery. Continuous 16 lap run 200 on 200 off. If you go 5k pace as recommended you can really hoof the recovery. Give it a try. 01/18/05 oh great, first rain now cold what could be worse? 800 (half miles you say?) ok...we'll work up to some number of these, no promises on total. 5X800 400 recovery, 5 k pace. Smile 01/11/05 One night it will be hot and sticky, so keep that in mind on a cold rainy night. Warm up well and cool down too...in the middle of that let's knock out some race pace (5k) 600's . 8X 600 with a 200 recovery. Take it easy on these , the first bunch...we'll do them in two sets of 4 with a 600 in between sets...NJOY BON APPATITE recap 2 x 4 X 600 (200 recovery) 01/04/05 Do you feel like a soaked rat? If not yet then by the end of the week you should. To celebrate this week of the duck and to give just a little time more before coming back hard and recovering from a hard ten miler we'll just get into 8 x 400 tonight with a 400 recovery...a couple strides (straight away) on either side of those 8 too. Enjoy, for the fun is 'a comin' . WARM UP, 2 X 100, 8 X 400, 2X 100, Cool Down 12/28/04 Well now is the time to do the "extra credit" and get ahead of your competition. You don't have to do Killer workouts right now but anything over just jogging in ice and snow will put you that much ahead of others. Few are getting out and getting anaerobic or in that ZONE of racing. Since many of you are racing on Saturday we will do something very similar to last TUESDAY. We'll do a four mile run with pick ups on both sides (straight always). We'll do this on the track God willing. If you can't make it to the track tonight then get out and do one min hard and one easy X 15. Try and get a good mile or two warm up and warm down. See you next year. 12/21/04 An on off workout tonight. 4 miles of on and off 200....work the off hard , about 12-15 seconds slower than the effort... 16 X 200 ...try and hit a goal ten k pace overall effort....i.e. 1 min hard 75 on effort = 2:15 pace or 9 min mile 12/14/04 Oh joy ! Love the cold? well run faster and you'll heat up just fine. Get a good mile plus (more like two ) warm up then we'll knock out two things. 2 X one mile, (4 mile race pace ) one lap very slow walk/jog recovery. then we'll finish with 3 X 400 (400 recovery) . I'm happy if you can just do this workout. Considering the factors that's all you have to do. We're positioning ourself for a spring time of racing. GET THRU this and live to tell your youngins. ENJOY 3 X 400 all with 400 recovery. 12/07/04 Keep the 5 k pace work...the Ten Commandments of interval running tonight , but we'll do 12 just to be sure with a 400 recovery! 12 X 400 ...NO RAIN , NO RAIN 400 recovery..straight thru! 11/30/04 Get a good 2 mile warm up then'll we do a litte pace work (5k) @ half mile distances. 4 X 800 on pace 400 recover then 2 X 400 a litle quicker than your 800 pace. Warm down well, use a watch and add some clothes after the "effort" part of the work..(for warmdown) 4 X800 2 X 400 all with 400 recovery.. 11/23/04 Prep workout tonight for a race on Thursday. Mile warm up and then 8X 200 @ race pace. Get into race form....by no means are these all out. No faster than a second or two faster than race pace. Try and get @ least 4 miles total...so get a good warm down ( one mile at least ) Enjoy your Thanksgiving and race smart. 111604 Four Mile , continuous 16 laps.......on off 200 meters..........hammer the recovery...the effort at 5 k pace. TIME RECOVERYS ...15 sec's slower no more... 16X 200 , 200 recovery...run tight so folks can pass you on outside.... 11/09/04 We'll just mix it up a bit....keep all our valves working. 4 x 200 (200 recovery) 400 recovery on last one then 4 X 400 (400 recovery ) then 3 X 800 (400 recovery) ...keep pace on two and four hundreds quicker ( 4 secs or so ) faster than 5k pace then on the 800's 2 secs faster than five k pace. ....something for everyone 4 X 200 4 x 400 3 x 800 (2 for outside lanes) 11/02/04 Looks like the hard stuff not going to come down for quiet some time. Good pace work tonight 4 X 1200 , 400 recovery. We can all do these inside. Take your time...and be consistant...pace my dear, pace and even. Check each quarter split. This is excellent Tgiving day race workout.. Even and even...running. Conserve and conserve. 4 X 1200 (400 recovery, very slow..walk some if you like) 10/26/04 Oh what a beautiful morning , Oh what a beautiful day for taking 300's to a new level. Those are the original words from Oklahoma. 3 sets of 5 X 300 (100 recovery between reps, 500 between sets) Really concentrate on your form , especially the last set...keep them even and controlled. 10/19/04 Let's keep the leg turn over up to speed and do an on/off workout. 16 on and 16 off 200's. Continuous 4 mile run. GOOD job on your marathons....(don't let it change your form...) 10/12/04 We're going to do something a little different tonight...a little longer of a workout...in effort that is....a Two mile effort at 5 k pace then come back with 2 times a mile...All with only a 400 recovery. This is definitly a "strenght" workout so be cautious early on. We can all go into it inside...that means let people pass you on the outside. Stay TIGHT! Working on 5k pace and no quicker or you'll pay! 10/05/04 Yikes, sorry about the late posting. 4 X 1200 tonight (400 recovery) 4 mile to 5 k pace...don't forget light money. About 6 have paid. Thanks $17 / Condolences go to Eric (recently married). His father in law passed away last night. 09/28/04 Can't pass up a night like this for some 800's. Nice and steady, pace (5k to 4 mile) pace. 6 X 800 with a 400 recovery. Steady as she goes...smooth...even...if you want to work down...start at 10 k pace and work to sub 5 k pace. Njoy and wear a watch ...thanks see u at 730 09/21/04 Keep in mind we're doing homework. Preparing for those miles with nothing going on , not near the start nor near the finish. It's not "go time" it's "maintain time." If your in the middle of races now ...sharpening should be on your mind. If we have the track tonight it will be a good time for on / off 200's. A good four miles worth means 16 at race pace (5k) and 16 off...(15-20 secs slower). If you've got a race this coming weekend slow the recovery some and get the effort a bit quicker than race pace. See you tonight. 09/14/04 WIGWAM NIGHT...free socks! Join us 8 X 600 (two sets ) 200 recovery...Great Five K pace work out. Predetermine your pace for these 600's. 09/07/04 Special relay type workout ...tonight fun but important for you to run 5 k pace @ Churchill. Coming soon Wigwam Night....Free socks to all track folk. 08/31/04 We'll jog over to Norbourne and do 4 and 5 (depending on level) 800's. These are a nice change if you haven't done them before. You'll like. They really simulate a race environment. Congrats to Eric R. who just returned home from his honey moon. We wish him a long healthy prison sentence, I mean marriage. It's great Eric really! 08/24/04 If we have the track tonight let's do a leg turn over workout. A four mile (20 lap run) with pick ups on the straight-away. You don't need your watch unless you want to check your mile splits.(recommended). A light crowd, we'll all run inside. Get up to faster than 5k speed by the end of the straight-aways, jog turns and then work back up to that speed. Keep good form with a good knee lift and arm swing Remember moving all body parts front to back. 08/17/04 Great five k pace work tonight. Take a moment and figure out exactly what your goal 5k type time would be this fall. Now figure out what it is per mile. Now quarter that. .... This is your quarter mile goal time. Halve of that and half of that added together is 300 goal split. This is what we are going to do plenty of tonight. A MESS O' 300's. 3 X (5X 300's ) 100 recover on efforts and 500 between sets. No walking please if you can at all help it on the recoveries...keep your body moving at a jog / quick jog pace. 08/10/04 UGH...we hate these , so that's why they are good. 600's short recovery...about 3 -5 secs slower than last week. On pace if you can for 5k (GOAL PACE) Don't forget the water just cause it's cooled off. With this short recovery it's excellent longer race preparation. Two Sets of 4 x 600 (600 between sets). 08/03/04 Voted top workout (though two short) of THE interval track workouts are quarters. This is the "Beatles" of workouts. Loved by young and old, short and tall, fat and slim. We'll have a good recovery tonight but keep the 400's even and 2 clicks(seconds) faster than 5 k pace. 10 X 400 (water after each 3 or 4) ...wear a watch and see how consistant you can be. Plus or minus one second (except for the first and last one ) . 07/27/04 4x200 (200 recovery) 4 X 300 (100 recovery) 4 X 400 (400 recovery) 1X1600 (mile) slowing down each step of this to finish the mile at 5 k to 4 mile race pace. Get water after each leg of this. Keep the recovery moving...the 300's shouldn't be too hard about 400 pace...400's 2-3 secs faster than five k pace. Enjoy and have fun! 07/20/04 4 X 400 (400 recovery and then water ) then the meat of the workout...4 X 800 (400 recovery) even and move well on the recovery....poifect night for FUN! 07/13/04 Yikes, thanks Kathy M...for the reminder. I had this set in my mind and only forgot to share it. You got a break tonight. It was going to be 20 X 200 with a good 200 recover. But with the heat and my benevolent outlook. :) We'll do 16 X 200 . A jogging recovery...please try and jog the entire recovery. 15-23 secs slower recovery than effort. WATER AND WATCHES 07/06/04 Get a Good warm up, the recovery will be in abundance. It's hot , bring water and watch. Hit these miles nice and even. Within 5 seconds. 3 X 1 mile recovery is 800 and drink. Goal 5 k pace! 06/29/04 Tonight we'll knock off an old standard. Probably one of the best 5 k workouts going. 12 X 400 200 recovery. 2 Seconds per 400 faster than your current 5 k pace. Even paced ....is essential . Wear a watch and learn to use it. Thanks for Joining us! 06/22/04 3 X 400 (400 recovery ) 3 X 600 (200 recovery) 3X 800 (400 recovery) easy does it........smooth and right on 5 k race pace...this is a little longer workout so be gentle! Recover well during the recovery...water and watches! 06/15/04 Nice and sweltering. Just the wake we like it (tell yourself). Remember a watch and water are essential. Tonight too I have some passes for two to "White Chicks" , what ever that is? . We might as well do these and enjoy them. 2 X (4X 600 , 200 revovery). Between sets we'll lounge by the pool and discuss the days goings on. The pace is as usual a hair faster than your present five k pace or your summer 5 k goal pace. Enjoy!
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