Week 13 - last one of the summer

Last workout of the summer.  Normally we do relays, but we don't really have enough people coming out for that so we are just going to do a hard workout.  BUT, we will head to Eric's house afterwords for food and beer.

Here's the workout:
2400 (6 laps) You should be going for the same pace as you have all year.  It'll be challenging.

For the remaining part of the workout the intervals are much shorter, but instead of speeding up as the intervals get shorter you need to limit your rest as much as possible.  Give yourself less and less rest as you go so that after the 300 you only have 30 seconds before the 200.
800
700
600
500
400
300
200

Week 12

Second to last workout of year. Normally we do relays on the last workout just for fun, but we don't have the numbers this year so we'll have a standard challenging workout. 

This workout is a little bit of everything.  Long intervals, some alternating speed intervals,  and some speed to squeeze as much out of the workout as possible.

1600 - 400 slower, 400 faster, 400 slower, 400 faster
1200 - 600 and then a faster 600.  Make sure the second is faster than the first.
800 - 400 and then a fast 400
1200 - push yourself on this one.  You'll have enough to get through the 400s that follow.
400
400
400
400 - do these 400s fast.  Make sure it's significantly faster than your race pace.

Run Fast,

m

Week 11

Here's the workout this week. 

600
800
1000
1200
1200
1000
800
600
400

There's a lot of total mileage here so we are doing a full rest.  Keep in mind though that by this time of year the full rest shouldn't be 4-5 minutes.  Depending on the length of the interval you should be back on the next one after 2 - 3 minutes.

Let's take advantage of the break in the heat and have some fun.

Run Fast,

m

Week 10

Hey, the 911 5ks are coming up soon.  Jump on Team Tracky Tuesday and lets have some fun.

The 911 5k on September 6th is here.  
The 911 Heros Run on September 13th is here.

Speaking of 5ks...  If you are really racing and pushing yourself it can be a tough tough event.  It's a lot of discomfort for a long time and that last mile is really challenging.  To really prepare you for the challenge I give you the following workout:

800
1200
1600
2000

That's 3.5 miles.  Full rest after each one.  I'm looking forward to this one.

Stay hydrated.  Sign up for the 911 5ks and

Run Fast

Week 9

Last week was a real tough one. Managing the slow and fast stuff was really difficult for most of us. Look for one more of those before the summer ends.

Here’s this weeks workout:
It's front loaded and with a low rest theme throughout.

400
Full rest
1000, then jog back to start line
600
Full rest
1000, then jog back to start line
400
Full rest
1000, then jog back to start line
200
Full rest
600, then jog back to start line
400
Full rest
400

Enjoy the nicer weather.

Run fast,

m

Week 8

Sorry for the late post this week.

We're building up towards something good here.  If we can keep up the short rest work we can really throw some nasty stuff at you in August

Here's the workout:


600
jog the half lap back to the start
600
Jog the half lap back to the start
400
Full rest
1200 - first 400 fast, 400 a little slower, 400 fast
full rest
1600 - 400 a little slower, 400 fast, 400 slow, 400 fast
full rest
1200 - first 400 fast, 400 a little slower, 400 fast
full rest
800

A note on the faster/slower aspect of the 1200's and the 1600: You want to do the slower parts a few seconds per lap slower than your normal pace that you do for these workouts.  The fast parts you want to pick it up and be slightly faster than your normal track workout pace.

See you Tuesday.  Stay hydrated.

Run fast,

m

Week 7

A limeric dedicated to last weeks workout.

Our legs did not seem up to par
And the workout much too far
But when the clouds rolled in
Our legs started to spin
To get from the track to the car

Here's the workout:

600, followed by jog back to the start line
400
Full rest
600, followed by a jog back to the start line
800
full rest
1200
full rest
400
full rest
1200
full rest
800
short rest (60 - 90 seconds)
400

Those 1200's are going to test you.  Stay hydrated and as always...

Run fast,

m

Week 6

My poems are only going to get worse.   Get your submissions in or you'll get more bad ones like this haiku:

If I had a buck
For each poem submission
I would have one buck


The workout:

Only 3 miles worth of total distance this week, but the catch is that I need you to run faster than what you normally have been so far.  5 to 10 seconds per lap faster. 

6 x 800

Nothing clever here, but really pour on the speed to make this an effective workout.

It's hot out there so stay hydrated.

Run fast,

m

Week 5 - First workout of July

Ok, still no poems.   I really want to post some light-hearted marginal to decent poems loosely inspired by running and/or track. 

Since I didn't get any submittals I must subject you to my drivel.  Ahem...

One asked as they didn’t understand it

Why left turns are what tracks demanded

It is a long standing tradition

The reason for it- an omission

It’s because most people are right handed

Here's the workout:

400 Use this one to tune in your pace for the 1200

Full rest

1200 try to hit your 5k goal pace.

Full rest

400 short rest (60 seconds or less)

800

Full rest

400 short rest (60 seconds or less)

800 

full rest

800 (short rest 90 - 120 seconds)

400

full rest

800 (short rest 90 - 120 seconds)

400

Stay hydrated.  Run Fast.

m

Week 4

Hey fast people.  Good work so far this year.  Only disappointment is the lack of poetry submittals.  I like the idea of running poets so I'm not going to let it die that easily.  Here's a haiku:


The last lap tonight
I just don't think I'll make it
Somehow find a way


Here's the workout:

400
800
800
3x600 -that's a lap and a half so after the interval job slowly back to the start line and begin your next one.
3x800- for these you will run a step off your regular pace for the first lap and then second lap you really pour on the speed.  Full rest after each.  It will be tough but fun. 

Stay hydrated.

Run fast,

m

Week 3

It's hot, but I don't alter the workouts for the heat.  Watch yourself and curtail as needed.

The workout:

Tracky Tuesday is a big fan of pyramids.  Challenging, but fun in a sick sick way. 

400
800
1200
1600 for this one I want you to run a little faster for 600 meters, then slow down a step or two for 400 and then speed back up for the remaining 600.  
1200
800
400

Full rest after each one.

Run Fast!


Hey, remember Week 1 when the track was closed so we moved the workout to a big hill?  Well, not everyone got the message that we moved.  It inspired poetry from a local amateur poetic and Tracky Tuesday regular.  Enjoy.  m

Finding a Tuesday that is Tracky
by JWM
 
It is Tuesday so off to the track I did go
Did I find my people there?  No, no!
Instead a soccer game was afoot.
So I wandered the fields and looked a-boot.
With sirens ablaze a pelletin came by
Along Quincy street they did fly.
To the parking deck, I was off
But it was just a lady on her doff.
And the kiddies playing ball,
by now it was a haul.
So home I came with check all a-sweaty.
And now for dinner I am ready!

 

Week 2

Sorry the track was closed last week.  Getting in some hills is good though.  Let's hope we can get to the track this time.

Here's the workout:

800
800
800
Full rest after each one.

For the next set we are going to do something different.  Run 300 meters a little faster than your 800s.  Then for 200 meters you are going to slow down to a little slower than your 800 pace.  Then you'll speed back up for the last 300.  Then full rest.  Looks like this:

300/200/300
full rest
300/200/300
full rest
300/200/300
full rest.

Then we are doing 4x400.
Limit rest to 90 seconds after each one.

Should be hot and nasty today so stay hydrated.

Run Fast,

m

Week 1 - June 3rd, 2014

We are go flight for Tracky Tuesday 2014.  Week 1 starts Tuesday.  Who's fired up?

Some thoughts on the plan for this year below, but before that here's what you want: 

The first workout. 

Lots of short intervals. 
800 meters-
10 x 400 meters- full rest after each one, but they are only 400's and there's 10 so don't wait around too long before each one.
4 x 200 meters-  No need to sprint.  Run just slightly faster than you did in the 400's, but when you finish the 200 keep jogging to get back to the start line for your next one.

Hey, Tracky Tuesday is on twitter.  Follow @TrackyTuesday.


The plan for the year:
This year I am committed to adding the dimension of low rest.  There is a huge benefit to toggling your speed to just above and just below your lactate threshold.  That means we'll be adding workouts  that regiment the amount of rest you get.  It'll be brutal.  And fun.  If you put a lot into it you'll get a lot out of it.  Let's go.

Run fast,

m