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
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