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