Thanks to everyone that came out this summer. It was really great to see so many people come out to the track. We put in a lot of good workouts and had a lot of fun. We definitely got a lot faster and stronger and I can't wait to see the results September 10th.
Check out the picture page on the left for some pictures of the relay races.
Let me know if you ever want to go to the track for a random workout sometime. I'm always up for it.
Thanks again everyone. See you at the races this fall.
Remember... Run fast.
Wednesday, August 31, 2011
Tuesday, August 30, 2011
Off to the Races!
It's the final week of Tracky Tuesday.
Tonight we're doing something a little different.
We'll do one 1600 and then break off into teams for relay races.
Drink Water, run fast!
-Kat for Mike.
p.s. Apres-run will be held at Chez Cap'n Peow
Tonight we're doing something a little different.
We'll do one 1600 and then break off into teams for relay races.
Drink Water, run fast!
-Kat for Mike.
p.s. Apres-run will be held at Chez Cap'n Peow
Monday, August 22, 2011
Week 13 - 2nd to last workout
Hey everyone,
This is the most important workout of the summer. Really pour as much into this one as you can.
Tip of the week is about accepting discomfort. Running fast and racing hurts and the fear of it can hold you back. Ever finish and think you could have given more? Before your next workout or next race don't think of fighting through the pain from the first step to the last. Most of the race or workout will not be uncomfortable. It's just that last 25% that will test you so concentrate on sticking to your pace for the first 75% and then deal with the discomfort of maintaining it when you're almost done.
Here's the workout:
Make all the 400s (except the first one) faster than the previous interval.
400
1-2 minutes rest
800
very short rest
400
1-2 minute rest
1200
very short rest
400
2-3 minute rest
1600
very short rest
400
3-4 minute rest
1200
very short rest
400
2 -3 minute rest
800
It'll be cooler, but stay hydrated.
Run Fast,
m
This is the most important workout of the summer. Really pour as much into this one as you can.
Tip of the week is about accepting discomfort. Running fast and racing hurts and the fear of it can hold you back. Ever finish and think you could have given more? Before your next workout or next race don't think of fighting through the pain from the first step to the last. Most of the race or workout will not be uncomfortable. It's just that last 25% that will test you so concentrate on sticking to your pace for the first 75% and then deal with the discomfort of maintaining it when you're almost done.
Here's the workout:
Make all the 400s (except the first one) faster than the previous interval.
400
1-2 minutes rest
800
very short rest
400
1-2 minute rest
1200
very short rest
400
2-3 minute rest
1600
very short rest
400
3-4 minute rest
1200
very short rest
400
2 -3 minute rest
800
It'll be cooler, but stay hydrated.
Run Fast,
m
Monday, August 15, 2011
Week 12
Hey peoples,
We might get some tolerable weather this week. Nice to have the longer shadows earlier into the workout as well.
Now that we're signed up for the race in September it has me thinking about racing. Here's the tip of the week: When it's time to go, go. In that last stretch when you are ready to kick and take out a that chump in front of you, don't gradually speed up past them. Accelerate as fast as you can pass them with authority and they won't challenge you.
Here's the workout:
1200
-half rest
1000
-half rest
800
-half rest
600
full rest
800
full rest
1000
full rest
1200
Sprint workout:
Take the above workout but reduce each interval by one lap. For example, if the workout calls for a 800 you do a 400.
Drink water. Run fast,
m
We might get some tolerable weather this week. Nice to have the longer shadows earlier into the workout as well.
Now that we're signed up for the race in September it has me thinking about racing. Here's the tip of the week: When it's time to go, go. In that last stretch when you are ready to kick and take out a that chump in front of you, don't gradually speed up past them. Accelerate as fast as you can pass them with authority and they won't challenge you.
Here's the workout:
1200
-half rest
1000
-half rest
800
-half rest
600
full rest
800
full rest
1000
full rest
1200
Sprint workout:
Take the above workout but reduce each interval by one lap. For example, if the workout calls for a 800 you do a 400.
Drink water. Run fast,
m
Monday, August 8, 2011
Week 11
We've been building up to this for a while. We've developed speed and we're able to maintain it for long stretches now so we are getting close to putting it all together. The tip of the week - You need to keep shocking your body with harder and harder workouts so that it is forced to respond to the stresses you're putting on it.
The workout:
400
1600
1600
1600 - short rest after this one
400
Keep that speed up even though the intervals are long. Give yourself as much rest as it took you run your previous interval, EXCEPT the last one. Jump right into that last 400 as soon as you can.
If you have a mile race this Friday then you should just be doing some easy 200s and 400s. Don't tire yourself out.
If you still want a full sprint workout, here it is:
Go as fast as you can manage on these and give yourself a full recovery.
400
800
800
800
600
400
200
Still hot, drink water.
Run fast,
m
The workout:
400
1600
1600
1600 - short rest after this one
400
Keep that speed up even though the intervals are long. Give yourself as much rest as it took you run your previous interval, EXCEPT the last one. Jump right into that last 400 as soon as you can.
If you have a mile race this Friday then you should just be doing some easy 200s and 400s. Don't tire yourself out.
If you still want a full sprint workout, here it is:
Go as fast as you can manage on these and give yourself a full recovery.
400
800
800
800
600
400
200
Still hot, drink water.
Run fast,
m
Monday, August 1, 2011
Week 10 - Home Stretch
Hey Everyone,
August is here and we are down to the last few workouts of the summer. Let's push hard while we still can. And don't forget to sign up for the 9/11 memorial 5k.
Tip of the week: Pulling the ropes. When you are running imagine that you are pulling on invisible ropes dangling in front of you. Pull them down and back toward your hips. This will give you a little extra forward drive and help keep your arms from crossing your body.
Here's the workout:
There are 3 sets. Half rest during the set. After finish the set give yourself a full recovery.
Set 1
400
800
400
400
Set 2
600
600
600
Set 3 - the speed will be there. Don't hold back on these.
400
400
400
400
For those doing the Miler's workout:
8 x 400 Fast. Very Fast. A miler needs to learn to thrive in intensity. Push every one of these fast or faster than your race pace.
Hot out there, drink water.
Run fast,
m
August is here and we are down to the last few workouts of the summer. Let's push hard while we still can. And don't forget to sign up for the 9/11 memorial 5k.
Tip of the week: Pulling the ropes. When you are running imagine that you are pulling on invisible ropes dangling in front of you. Pull them down and back toward your hips. This will give you a little extra forward drive and help keep your arms from crossing your body.
Here's the workout:
There are 3 sets. Half rest during the set. After finish the set give yourself a full recovery.
Set 1
400
800
400
400
Set 2
600
600
600
Set 3 - the speed will be there. Don't hold back on these.
400
400
400
400
For those doing the Miler's workout:
8 x 400 Fast. Very Fast. A miler needs to learn to thrive in intensity. Push every one of these fast or faster than your race pace.
Hot out there, drink water.
Run fast,
m
Monday, July 25, 2011
Week 9
Hey speedster,
I can't believe we are coming into the last turn of summer. Power through the next 2 and we are into the home stretch. Don't slow down now.
Track etiquette tip: As long as you are running you are entitled to the first lane. Don't worry about the fast people that have to go around you. Feel free to use that first lane, but remember to move to the outside when your interval is done.
By request, I'm offering two workouts this week. The first is along the lines of everything else we've been doing. The second is more of a speed workout. Do the second one if you feel like you aren't getting enough speed out of the longer runs OR if you are doing the beer mile. :)
Here's the first:
Pyramid - a classic track workout.
200- full rest after these intervals
400
600
800
1200
1600 - don't hold back just because it's the longest
1200 - at the start of this one you should wonder if you can finish
800 - For the remaining give yourself half rest
600
400
200
Here's the second:
200
200
400
600
800
600
500
400
300
200
200
Full rest after each.
It's still hot. Drink water.
Run fast,
m
I can't believe we are coming into the last turn of summer. Power through the next 2 and we are into the home stretch. Don't slow down now.
Track etiquette tip: As long as you are running you are entitled to the first lane. Don't worry about the fast people that have to go around you. Feel free to use that first lane, but remember to move to the outside when your interval is done.
By request, I'm offering two workouts this week. The first is along the lines of everything else we've been doing. The second is more of a speed workout. Do the second one if you feel like you aren't getting enough speed out of the longer runs OR if you are doing the beer mile. :)
Here's the first:
Pyramid - a classic track workout.
200- full rest after these intervals
400
600
800
1200
1600 - don't hold back just because it's the longest
1200 - at the start of this one you should wonder if you can finish
800 - For the remaining give yourself half rest
600
400
200
Here's the second:
200
200
400
600
800
600
500
400
300
200
200
Full rest after each.
It's still hot. Drink water.
Run fast,
m
Wednesday, July 20, 2011
The Belt
Hey everyone,
If you are asking yourself why we do this every week, I've got a great reason for you. Last year Team Tracky Tuesday won the team category for the 911 Memorial 5k and we need to defend the belt. (We also had more fun than anyone.)
This is a great race. It's an evening race on Saturday September 10th that serves up plenty of food and a lot of beer. If you want to sign up go here http://www.arlington911race.com/ and click on the team member registration. Look for TEAM TRACKY TUESDAY.
Do we need to order more jerseys?
m
If you are asking yourself why we do this every week, I've got a great reason for you. Last year Team Tracky Tuesday won the team category for the 911 Memorial 5k and we need to defend the belt. (We also had more fun than anyone.)
This is a great race. It's an evening race on Saturday September 10th that serves up plenty of food and a lot of beer. If you want to sign up go here http://www.arlington911race.com/ and click on the team member registration. Look for TEAM TRACKY TUESDAY.
Do we need to order more jerseys?
m
Sunday, July 17, 2011
Week 8
Hey everyone,
Really impressed with all those that braved the heat last week. Nice work.
Tip of the week: Breathe with your belly button. Try to take deep breaths that fill your belly, not just your chest. With practice you'll teach your body to take in a lot more air.
This week we start reducing the rest between intervals. The first workouts of the summer built up speed, then we've upped the length of the interval. Now we will reduce the rest. By the end of the summer you're going to be able to run really fast for a very long time.
Remember:
"Full rest" means you should have your breath back and feel as ready as you are going to get
"Half rest" means you rest for about half the amount of time as you were running the previous interval
Here's the workout:
400 followed by full rest
1200 followed by full rest
800 half rest
600 half rest
400 Full rest
800 half rest
600 half rest
400 Full rest
400 half rest
400 half rest
400
As always drink lots of water and...
run fast,
m
Really impressed with all those that braved the heat last week. Nice work.
Tip of the week: Breathe with your belly button. Try to take deep breaths that fill your belly, not just your chest. With practice you'll teach your body to take in a lot more air.
This week we start reducing the rest between intervals. The first workouts of the summer built up speed, then we've upped the length of the interval. Now we will reduce the rest. By the end of the summer you're going to be able to run really fast for a very long time.
Remember:
"Full rest" means you should have your breath back and feel as ready as you are going to get
"Half rest" means you rest for about half the amount of time as you were running the previous interval
Here's the workout:
400 followed by full rest
1200 followed by full rest
800 half rest
600 half rest
400 Full rest
800 half rest
600 half rest
400 Full rest
400 half rest
400 half rest
400
As always drink lots of water and...
run fast,
m
Monday, July 11, 2011
Week 7 - Running with your face
Hey, feel free to pass this blog address to anyone that is interested in coming out. Anyone with a good attitude that wants to get a workout in is welcome.
Tip of the week: Ever see people when they are running hard make a serious rock n roll face?
It's funny to me because there's not a single muscle in your face that will get you across the finish line any faster. Relax every muscle that isn't pushing you forward. Not only is it a waste, but tensing up your face makes the rest of you tense up too. And that makes you slow down.
We're grinding out 800 today. It's not exciting, but it's incredibly beneficial.
If the heat is slowing you way down just do 6. If you are a heat tolerant person and can keep that pace up go for 8.
Six to Eight 800's. Try to keep that pace up through the mentally tough middle part of the workout. Full rest.
It's really hot. Drink lots of water.
Run fast,
m
Tip of the week: Ever see people when they are running hard make a serious rock n roll face?
It's funny to me because there's not a single muscle in your face that will get you across the finish line any faster. Relax every muscle that isn't pushing you forward. Not only is it a waste, but tensing up your face makes the rest of you tense up too. And that makes you slow down.
We're grinding out 800 today. It's not exciting, but it's incredibly beneficial.
If the heat is slowing you way down just do 6. If you are a heat tolerant person and can keep that pace up go for 8.
Six to Eight 800's. Try to keep that pace up through the mentally tough middle part of the workout. Full rest.
It's really hot. Drink lots of water.
Run fast,
m
Monday, July 4, 2011
Week 6 - Happy Independence Day
Hey Everyone,
We're now moving into longer intervals for the next few weeks. By the end of the summer you'll be able to run fast for a long time and recover quickly.
Tip of the week: Don't look down. Keep your head up when you are running. Looking down not only somewhat restricts your breathing, but it throws your whole form off. Your shoulders hunch over and you'll get tired out fast.
Here's the workout:
400
1600
1000
800
1200
800
600
Keep the rest between intervals high. Drink water.
Run Fast,
m
We're now moving into longer intervals for the next few weeks. By the end of the summer you'll be able to run fast for a long time and recover quickly.
Tip of the week: Don't look down. Keep your head up when you are running. Looking down not only somewhat restricts your breathing, but it throws your whole form off. Your shoulders hunch over and you'll get tired out fast.
Here's the workout:
400
1600
1000
800
1200
800
600
Keep the rest between intervals high. Drink water.
Run Fast,
m
Monday, June 27, 2011
Week 5
Hey track stars,
It's the last workout of June! Moving into July we'll start lengthening the intervals and reducing the rest.
Tip of the week: aggressive rest. You should be as aggressive with your rest as you are with your workouts. You can only get strong if you give your body time to adapt to the stresses these workouts are putting on it. Make sure you take an easy day or two after these workouts.
Workout:
400
800
1200
1000
800
700
600
500
400
Keep that speed up. The idea here is to slowly reduce the interval length so you can stay fast even as fatigue sets in. This should be a fun one.
Disclaimer: Drink water.
Run Fast,
m
It's the last workout of June! Moving into July we'll start lengthening the intervals and reducing the rest.
Tip of the week: aggressive rest. You should be as aggressive with your rest as you are with your workouts. You can only get strong if you give your body time to adapt to the stresses these workouts are putting on it. Make sure you take an easy day or two after these workouts.
Workout:
400
800
1200
1000
800
700
600
500
400
Keep that speed up. The idea here is to slowly reduce the interval length so you can stay fast even as fatigue sets in. This should be a fun one.
Disclaimer: Drink water.
Run Fast,
m
Monday, June 20, 2011
Week 4
Hey Everyone,
Nice to see so many people coming out. It's a lot more fun with a big group.
Tip of the week: Your legs can only go as fast as your arms can go. Don't leave out the pushups, pullups, and other upper body exercises. If your arms get tired in a race you'll slow down even if your legs feel great.
The Workout: This week we are mixing in some longer intervals with some shorter ones.
400
1200
400 - come back after the 1200 with a fast 400
800
800
1200 - This is the key interval. Keep your pace up as long as you can.
400 - bounce back fast on this one
800
Note on rest: Full recovery. Begin the next interval whenever you feel ready.
Drink water. It will be very hot out there.
Run fast,
m
Nice to see so many people coming out. It's a lot more fun with a big group.
Tip of the week: Your legs can only go as fast as your arms can go. Don't leave out the pushups, pullups, and other upper body exercises. If your arms get tired in a race you'll slow down even if your legs feel great.
The Workout: This week we are mixing in some longer intervals with some shorter ones.
400
1200
400 - come back after the 1200 with a fast 400
800
800
1200 - This is the key interval. Keep your pace up as long as you can.
400 - bounce back fast on this one
800
Note on rest: Full recovery. Begin the next interval whenever you feel ready.
Drink water. It will be very hot out there.
Run fast,
m
Tuesday, June 14, 2011
Week 3
Form tip of the week- when you are running, imagine that someone is pulling on the hair on the top of your head. Stretch your back and neck to run as tall as possible. It will open up your lung capacity and keep your form efficient.
Here's the workout:
400
600
800
1000 - don't hold back on this one. It's important that you keep your speed up for these 1000's.
1000
800
600
400
Weather is nice, but stay hydrated today.
Run fast,
Mike
Here's the workout:
400
600
800
1000 - don't hold back on this one. It's important that you keep your speed up for these 1000's.
1000
800
600
400
Weather is nice, but stay hydrated today.
Run fast,
Mike
Monday, June 6, 2011
Week 2 - Run like a champion
Jumbo Elliott coached at Villanova and was one of the greatest track coaches America has ever had. Just so happens my dad was at Villanova when he was coaching Ron Delany who went on to win the 1500 at the 1956 Olympics. My dad tells a story where Coach Elliott saw Ron across the track starting to fatigue during a workout. Ron hunched his shoulders, put his head down, and his pace slowed. When Jumbo Elliott saw this he put his cupped hands to his mouth and shouted angrily through his heavy stutter "ga ga ga god da da da dammit Delany! Run like a champion!"
When you are running this workout think about maintaining good form even if you are tired. Run like a champion- keep your head up, chest out, and keep driving those arms.
Here's the workout:
8 x 400's
800
200
3 x 400
Full recovery. The intervals are short so keep your speed way up.
See you at 6:30. Drink water.
Run fast,
m
When you are running this workout think about maintaining good form even if you are tired. Run like a champion- keep your head up, chest out, and keep driving those arms.
Here's the workout:
8 x 400's
800
200
3 x 400
Full recovery. The intervals are short so keep your speed way up.
See you at 6:30. Drink water.
Run fast,
m
Monday, May 30, 2011
Week 1
Hey Everyone,
The first workout is here and I'm glad to hear so much enthusiasm out there. Let's jump right in:
400- take it easy on this one. It's just to get your blood moving and get the jitters out.
2x800
3x600
3x400
Full rest after each interval. This means that you should rest about as much time as you ran your previous interval and you have your breathe back fully. Later in the summer we'll move towards starting your next interval before you recover, but for now the idea is to be rested enough that you get as much good quality fast running in as you can.
Afterwards we're going to do some barefoot striders on the grass to work on form and buildup some foot strength.
It's going to be hot. Listen to your body and drink lots of water before during and after the run.
I'm going to be grilling up some food at my place for all the runners afterwards. Come on by to grab a bite and a beer if you want.
Run fast,
m
The first workout is here and I'm glad to hear so much enthusiasm out there. Let's jump right in:
400- take it easy on this one. It's just to get your blood moving and get the jitters out.
2x800
3x600
3x400
Full rest after each interval. This means that you should rest about as much time as you ran your previous interval and you have your breathe back fully. Later in the summer we'll move towards starting your next interval before you recover, but for now the idea is to be rested enough that you get as much good quality fast running in as you can.
Afterwards we're going to do some barefoot striders on the grass to work on form and buildup some foot strength.
It's going to be hot. Listen to your body and drink lots of water before during and after the run.
I'm going to be grilling up some food at my place for all the runners afterwards. Come on by to grab a bite and a beer if you want.
Run fast,
m
Thursday, May 26, 2011
How fast is fast?
We're all set to start up Tracky Tuesday and I am fired up. I snuck in a workout earlier this week and it's just not the same without everyone there pushing eachother and laughing through the discomfort. Can't wait for the first session.
If you are wondering what pace you should be running there are a few things to think about. The idea is to run faster than you would in a race so that your body is shocked into adapting. For track workouts, you want to run as fast and hard as you can so that when the workout is done you can't run any more.
The way I do it is that I run faster than I think I should so that by the time I'm half way I'm pretty sure I can't finish the workout. If you do this you'll be surprised that most of the time you'll be able to get through it and even if you don't, you've still got a heck of a workout in.
You can also check this out: www.mcmillanrunning.com/mcmillanrunningcalculator.htm It can give you an idea of the paces you should run for speed workouts. There's also some interesting thoughts on training if you are into the science behind it.
First workout will be posted soon.
Run Fast,
m
If you are wondering what pace you should be running there are a few things to think about. The idea is to run faster than you would in a race so that your body is shocked into adapting. For track workouts, you want to run as fast and hard as you can so that when the workout is done you can't run any more.
The way I do it is that I run faster than I think I should so that by the time I'm half way I'm pretty sure I can't finish the workout. If you do this you'll be surprised that most of the time you'll be able to get through it and even if you don't, you've still got a heck of a workout in.
You can also check this out: www.mcmillanrunning.com/mcmillanrunningcalculator.htm It can give you an idea of the paces you should run for speed workouts. There's also some interesting thoughts on training if you are into the science behind it.
First workout will be posted soon.
Run Fast,
m
Tuesday, May 10, 2011
Tracky Tuesday Returns for 2011
Hey everyone,
Hope you all had a good winter. It's time to start up tracky tuesday for another season. Our first workout will by Tuesday May 31st.
Much of the same from last year where the focus is on getting in a high intensity workout, but this year we hope to have some more things organized after runs like heading to someone's house, hitting dive bar, or having some beers in the parking lot.
Looking forward to seeing you at the track.
Run Fast,
m
Hope you all had a good winter. It's time to start up tracky tuesday for another season. Our first workout will by Tuesday May 31st.
Much of the same from last year where the focus is on getting in a high intensity workout, but this year we hope to have some more things organized after runs like heading to someone's house, hitting dive bar, or having some beers in the parking lot.
Looking forward to seeing you at the track.
Run Fast,
m
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