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