End of year party

Great job on having more fun than everyone else.  We remain undefeated in that category.

As for the race, I think it was deceptively hot.  And what's with the hills?  No race in Crystal City/Pentagon needs to have hills.  Not that it stopped Team Tracky Tuesday.  Our scoring three were all in the top ten.  Amazing.  Some great times all around and I was pretty pumped to see everyone running fast. 

Here are some great pictures.

Thanks again for a great Summer.  Keep Running fast.

Thanks for a great summer!

Hope everyone got a lot out of the summer at the track.  It was really fun for me to put the spikes down and hold the stopwatch for a few months.  I'm really hoping that all those tough workouts pay off for your fall races.

If you haven't already signed up for the 911 5k, you are too late, the registration is closed.  A few of us aren't running though so come on out on September 7th for the 6:00 pm race start and help us cheer on all the people we know that are running the race.

Hey, if any of you have specific goals in mind and want to talk about training, racing, or running tips let me know.  I love this stuff and can help you zero in on a training plan any time of year.  I'm also on twitter - @TrackyTuesday

See you September 7th for the race.  Go Team Tracky Tuesday!

Run Fast!

m

Week 11

Only 3 workouts left.  Can't believe how fast the summer is going.  (see what I did there)

This week- 8/13
400 fast
full rest
1600 at 5k race pace
short rest. 1.5 to 2 minutes
400 fast
full rest
1600 5k race pace
short rest. 1.5 to 2 minutes
400 fast
full rest
1600 5k race pace
short rest
400 fast

Here are the workouts for the rest of the summer.
Next week- 8/20
8x800 
Full rest after each interval.
We did this week one.  It will be fun to compare times.

Last track workout- 8/27
We'll do some relay races and have some fun.

Race on 9/7. 

It's still hot, so stay hydrated.

Run fast,

m

Week 10 + last week recap

So those of you that are not running in Arlington for these workouts should know that we made some adjustments in the middle of the workout last week.  The one minute rest was grinding everyone down and we were getting slower and slower.  We doubled it to 2 minutes help keep the pace up.

We are on the last lap of Tracky Tuesday.  Just a few more weeks for the summer and the 9/11 5k is a month out.

The workout:  More attention to speed this week.
 
600
600
600
1000
1000
1000
600
600
600
600

That's about 4.5 miles total.

These all end on the far side of the track so walk/jog back to the start after every interval.
Equal rest.  For example, if you run an interval in 4 minutes give yourself 4 minutes recovery.  By the last couple of intervals you should definitely feel like you need more time, but don't take it.  Try to stick to the equal rest as best you can.

The weather should be awesome.  Run fast!

m

Week 9

Time to really up the speed factor.  For this workout you need to run significantly faster than what you have been doing all summer.  Faster than your 5k pace.  It's only 3 miles of total quality so let er rip.

1600 - don't let the longness scare you - go fast.  I want you to feel tired after this one.
Full rest
8 x 400 Fast.
1 minute rest between each interval.

This will be fun and intense.  Weather looks decent too.

Run fast,

m

The Belt

The 9/11 memorial 5k is September 7th.  After winning two years in a row, we came in 2nd last year.  I want the Belt back.  More importantly I really want to celebrate another fun summer and this race has been a great way to do it.  It's fun, there is good food, and plenty of beer at the end.

Register for the race here and sign up to be on Team Tracky Tuesday.  So far there are 15 of us on the team.

One week later on September 14th is another good race.  The 9/11 Hero's Run.  A few of us raced it last year it was a really fun time and it's for a great cause.  You know the after party at the Crystal City Sports Pub will be a good time.  Register here.

Run Fast.

m

Random pictures from 2012:

Week 8

We're working towards something good here.  We are getting less and less rest and longer and longer distances and we're running about the same pace as we were at week 1.  Starting in August we are going to have a couple true speed sessions so that you run faster than you are used to.  For now though I want you to capitalize on what you have been doing so keep the same pace as you have been running. 

1200
1200
1200
1200
1200
1200

Full rest after each one. 

Run fast,

m

Week 7

Sorry for the late post.

Here's the workout:

1600
1200
1000
1000
800
800
800

Full rest after each one.

It's dangerously hot today. Meet up on the shady side of the track and make sure you stay hydrated.  Don't be shy about cutting the workout short if you get too hot.  Otherwise...

Run Fast,

m

Week 6

Tip of the week.  Stay relaxed.  You've heard lots of people say that, but have you ever thought about why it's important?  First, you don't want to waste energy on muscles that aren't propelling you forward.  Second, if your face, arms, or shoulders are tight they will eventually cause other parts of your body to tighten up as well.  Seems obvious, but it's really important because when a muscle flexes it is most effective if the opposing muscle is relaxed.

The workout: A Vultron*

400
1200
400
1200
400
1200
400
1200
400
Short rest after the 1200's.  Then turn around a fast 400.  After the 400 take a full rest.  

Stay hydrated.  run fast

m

*nobody knows why it's called a Vultron.  It was called that one day and it just stuck. 

Week 5

Welcome to Month 2.  The first month we focused on running short intervals fast with limited rest.  During July we'll up the interval distance slightly.  Expect to see some 1200's and 1600's soon.  This week it's 1000's.

Tip of the week is to Run Tall.  Try to keep your head held high up over your shoulders and your shoulders up over your hips.  You can't have an efficient running form if your posture isn't right.

The workout:
5x1000 with full rest after each one.
800
short rest
600
short rest
400

Run Fast.

m

Week 4

Hey speedy,

Last week I took a couple videos and had a chance to review them.  Some of you could increase your efficiency with one or two minor changes to your form.  If you are interested in some feedback talk to me at the track or send me an email and I would be happy to talk with you about it.

The workout:

5 sets of 400s.  After each 400 you will jog half a lap before you start the next 400.  Do not stop running until after the set.  You get the most out of this if you keep moving until the set is over.

Set I:  1 x 400
Full rest
Set II:  2 x 400
Full rest
Set III:  3 x 400
Full rest
Set IV:  4 x 400
Full rest
Set V:  5 x 400
Done  (3.75 miles total)  (an additional 2.5 with the recovery jogs)

Remember: jog half a lap inbetween 400s until the set is done.

Tip: Don't shy away from going fast on these. You'll recover faster than you think during the recovery jogs.

It's really hot so stay hydrated.

Run fast,

m

Week 3

Hey, we're going out for food and beer after the run to say goodbye to Rich.  Plan to hang out after the run at a nearby bar.

A pyramid workout this week.  We'll do a few of these over the summer.

* = short rest
** = long rest

400
*
600
*
800
*
1000
**
1200
**
1000
**
800
*
600
*
400

That's 4.25 total.

Stay hydrated.  Run Fast.

m

Week 2

Sorry for the late post.

We're getting tricky with the rest early this year. 

Here's the workout:

400 (this is a glorified warm-up.  Take-er easy.)
full rest
1200
full rest
800
short rest 90 to 120 seconds
400
full rest 2 to 4 minutes
800
short rest
400
full rest
3x400 with short rest inbetween them.
full rest after the third
3x400 with short rest inbetween them.

That's 4 miles total.

Watch the heat.  Drink water, but not too much.

Run fast,

m

Welcome back! First workout is Tuesday June 4th.

June 4th- we'll start our short warm-up at 6:30.

I hope you had a great year of running and are ready to get back to the track.  Last year was a good summer.  We had some fun new people, we had some fun post-run dinners, and a few of you turned in some awesome times in the fall.  Hope the track workouts contributed to that.

The first workout of the year this year will be 8 x 800.  Take as much rest as you need in between.  At the end of the year, we are going to do the same workout and compare times.  See you then.

Run Fast,

m

 Here's a cool shot from last year from the Tracky Tuesday photographer.