Relay Recap and a little pre-race hype

Hey there's some fun pictures from the last workout.  They over there on the left under "pictures".

And in case you forgot Team Tracky Tuesday is going for our third straight win on Saturday.  You know Pacers will be gunning for us so we'll have to bring our best effort.  It's going to be a fun time.  If I don't see you at the start I'll see you at the beer truck.

Thanks for another great summer.  Hope to catch a few runs with everyone between now and June.

Good luck this Saturday.   Run Fast.

m

Week 13 - a little fun

Tonight we're doing one 1600 and then we're jumping into some relay races.  We'll make up teams and races depending on who shows up.  This was really fun last year and it has the bonus of being a good workout too. 

After the races we're going to get some food and beer to celebrate the end of another year.  Details will be provided when we get to the track. 

Run fast,

m

Week 12

This is the second to last workout of the summer.  Next week we'll have some fun and do some relay races, but this week we'll have one more tough one.  We're doing mile repeats.  I want you to run as close to your 5k race pace as possible and do at least 4 of them or 5 if you are feeling up to it.

1600
1600
1600
1600
Bonus 1600 if you can.

Rest- give your self enough to feel rested, but don't get too comfortable.  Between 3 and 4 minutes should be about right.  It's okay if you need more towards the end.

There really aren't too many other workouts that will get your body ready for the hurt of a fast 5k like this one. 

Run fast,

m

Great race coming up

Hey, so most of us are running the 9/11 memorial 5k on September 8th to defend our Team Champion title.  That should be a fun race. 

Here's another good race that is being organized by a friend of Tracky Tuesday.  It's on September 29th in Shirlington.  Should be fun time with some good people, but more importantly it's a great cause.  There's even a Team Tracky Tuesday that you can register for under the team site.  Sign up here:
http://www.eventbrite.com/event/4008260816

By the way, if you are looking for this week's workout see the post below.

Run Fast,

m

Week 11 - 3 more to go

Hey everyone,

This week's workout is really dependent on going fast in the first few intervals.  You need to keep that speed up to get the most out of it.  If you do it right, by the end you're going as fast as you can, but you're so tired that you're only going as fast as the first interval.

Here it is:

1200
1100
1000
900
800
700
600
500
400
300
200

The idea here is that you continue to run fast even as more and more fatigue sets in.  This will be fun.

It'll be hot so drink water and

Run Fast,

m

Week 10 - four more workouts left

Hey, sorry for the late post.  We are moving into the type of ballbusters we need for a good race season this fall.  Here's the workout this week:

Start with a 400.

Then we'll do this set 4 times:
1200
short rest
400
full rest

Think of it like it's a 1600 with a short break.  The pace of the 1200 should be fast enough that it's tough to keep the pace up for the 400.

Drink water.

Run Fast,

m

Week 9

The Summer is flying by.  Darn few of these workouts left before we stop in early September.  Let's make them count.

Hey, how about a random picture?

Team Tracky Tuesday celebrates it's first win.

Here's the workout:
800 (short rest)
400
Full rest
1000
Full rest

800 (short rest)
400
Full rest
1000
Full rest

800 (short rest)
400
Full rest
1000

That's a little over 4 miles total.

Might drop below 90 this week.  If it storms we'll wait in cars until it passes, but if it takes too long to pass we'll just cancel.

Run fast,

m

Week 8 - know your limits

Ok, so last week many of us figured out just how much heat we stand.  Tough tough workout.  To those that stopped before they passed out, very smart.  And to those that made it through the whole thing, very impressive

This week we are going back to a classic.  The pyramid.  If you want a well rounded workout that challenges physically and mentally, this one is hard to beat.  Midway though the summer is a good time to roll it out.

400
800
1200
1600 (don't slow down for this one)
1200
800 (take only a 1-2 minute rest before the last interval)
400
 
Watch the heat, drink water and

Run Fast,

m

Week 7 - something different

Hey my speedy peoples,

We're getting a little wild this week and starting at 6:45.  It's going to be so hot that the extra 15 minutes will put a bit more shade on the track.  Let's see if it makes a difference.

The other thing we're doing that's a little different is the workout itself.  Good news: short intervals.  Bad news: I'm messing with your rest in a big way. 

During each set below you will finish the interval and then immediately start jogging.  After half a lap of jogging you begin your next interval.  You will get the most out of this workout if you never stop moving during the set.

Set 1
4 x 400 After each interval jog 200 meters and then jump into the next interval.
Full rest before you begin the next set.

Set 2
5 x 400. After each interval jog 200 meters and then jump into the next interval.
Full rest before you begin the next set.

Set 3
4 x 400. After each interval jog 200 meters and then jump into the next interval.
Full rest before you begin the next set.

Set 4
3 x 400. After each interval jog 200 meters and then jump into the next interval.

This one will be fast and fun.  It's really hot though so be careful and drink lots of water.

Starting at 6:45 we
Run Fast.

m

Week 6

Defending our title.  Every year many of us that run these workouts run the 9/11 memorial 5k in September.  It's a good way to see how fast we got over the summer, but it's really a fun time and a great post race party.  We've won this the past two years and I want to take home the belt again so sign up to be on Team Tracky Tuesday at the 9/11 Memorial 5k here.  Register as a team member and find "TEAM TRACKY TUESDAY" to sign up.  It's only $25 bucks.

This weeks workout:
400
1600 (not a typo)
800
800
800
1200

That's 3.5 miles total.  Full rest.

Drink water, run fast,

m

Week 5 - moving into second phase

Hey everyone,

Hope everyone is up and running after the storm. 

We've been doing a lot of speed lately.  The next phase of the summer is to up the distance of the intervals.  It's not easy to go from short intervals with lots of rest to the longer intervals while keeping your speed up so the total amount of distance is lowered.

Here's the workout:

400
800
1200
800
1200
800

Don't be afraid of the 1200s.  Let em have it.

Really really hot this week so drink lots of water.

Apres Tracky Tuesday: we'll go down to El Ranchero for dinner and drinks.  $1 tacos and cheap pitchers.

Run fast,

m

Week 4 - pouring it on

Hey people,

Nice work last week.  That was a tough one in that heat.  We are pouring on the speed so more short distance intervals this week, but we are ratcheting up the total distance.  It should be a tough and fun day.   Starting in July, we will be upping the distance of the intervals.  It's going to be awesome.

Here's the workout:

400
400
600
200
500
300
400
400
800
400
800
500
300
600
200

That's 4 and a quarter.  Lots of rest in between each.

Drink water.

Run Fast,

m

Week 3 - Running Fast

Remember the point of speed work:  Go faster than you are used to running.  Even if that means you can't finish the workout.  At this point of the summer it's better to put in high quality work than slogging out slow intervals.  A couple weeks of speed training and you'll find that your stride is longer, you run more efficiently, and it takes longer for you to fatigue at slower paces. 

Here's the workout:
This will be tough so give yourself lots of rest after each interval.
400- nice and easy.
1200 - get out of your comfort level here and keep the speed up.  The 3rd lap should be tough to complete.
800
600
400
800
500
400
800 - really concentrate here.  Resist the urge to slow down and keep up the pace fast on this one.
400
300

That's about 4 miles total.  It should be nice and hot the way we like it.  Drink lots of water before during, and after the workout.

Run fast,

m

Week 2 - more speed

Hey track stars,

Great times last week.  Glad to see so many people come out and get fired up with a tough workout.  Kat's pictures are posted on the picture page.  Over there, on the left.

We're still focusing on speed this week.  Make sure that you are running uncomfortably fast.  If you are going at a pace that feels good you are going to slow.  This month it's better to go too fast and not finish than to go at a pace near to what you run at normally.

Here's the workout:
200
300
400
400
400
600
800
600
400
400
300
200

That's 3.25 miles.  Lot's of rest in between intervals still.  You want to give yourself enough recovery that you can keep up a quick pace.

It'll be hot so drink water.

Run fast,

m

Week 1 - Back to the track

Welcome back to Tracky Tuesday!  I hope everyone had a great 9 months and is ready to get back to doing some speed work.  We've got a lot of people returning and a lot of new folks this year.  Veterans, it goes a long way if can help out the rookies with encouragement and by explaining some of the track jargon and etiquette (run counter clockwise, stay out of the first lane when walking or resting, be nice, etc...)

The plan:  This year we'll start of fast and short and slowly increase the distances and the decrease the rest.  By the end of the summer we are going to be able to run really fast for a long time.

A note on pace: if you aren't sure what pace to run, check out this nifty running calculator.  It's pretty good.  http://www.mcmillanrunning.com/calculator

Here's the workout:

12 x 400.  That's it.  Nice and simple.  Keep the speed up and take a lot of rest in between them. 

If you haven't done much speed, you may be sore tomorrow.  Stretch well and don't overdue it the first time out. 

Weather:  It's really nice, but drink lots of water before during and after.

Run fast,

m

When does Tracky Tuesday start?

Workouts start on Tuesday June 4th.  Just like last year we'll be at the W&L track by the starting line at 6:30 to start warmups.

What should I be doing to get ready for track work? 
If you've been focusing mostly on long distances and you haven't done much speed it will be quite a shock to your system to just jump right into a hard track workout.  If you make it to a track then go out a do some short distance, moderate speed, with plenty of rest between intervals.  If can't find a track to run on try adding a few 1 to 3 minute up-tempo runs to the end of your workouts.  Hills translate well to track workouts too. 

Don't do too much too fast though.  Build up speed and distance slowly so you don't hurt yourself.

See you June 4th!

m