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