Week 1- June 1, 2010

Hey everyone!

Can't wait to get back into these track workouts. Running fast is fun.

Here's what's we'll be doing:

400- nice and easy. just cruise through to get the feel of it.
1200- this will be harder mentally than anything if you aren't used to track work yet.
3x600- Somewhere between your 5k and 10k race pace.*
4x400- Fast. Think of a reasonable pace and then go faster.

*if you don't know your 5k or 10k race pace, try going a pace that is a minute or two faster than your comfortable speed. For instance, if you normally run about a 10 minute pace, try running 2.30 laps (9 minute miles). If it doesn't feel too bad try 2 minutes a lap (8 minute miles). Or you can go here for a cool pace calculater: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

Full rest after every interval. This means that you shouldn't be in a hurry to start the next one. Make sure you have your breath back and are feeling recovered before you go.

We're hear to run fast, but don't over do it. This is only the first workout of a long summer. And it's hot out there. Drink lots of water before, during, and after.

Run fast,

M

Welcome to the 90's!

Welcome runners! I finally decided to get on board with a public forum to make sharing workouts easier. Instead of emailing a rapidly changing list of people every week I'll update this blog with workouts and then people from all over the the world can check it whenever they are ready to get greasy fast.

First workout of the summer track season is Tuesday June 1, 2010.

Workouts will be held at the Washington & Lee Track.

Warmups start at 6:30.

All are welcome so feel free to pass along this blog.

Run Fast,

Mikey