RECAP: Hey that last one was intense. We'll definitely do that again next year.
This is where I do something fun, but since our numbers are low this year we won't do relays. It will be very tough. For VA people it'll be a surprise workout.
For Tracky Tuesday Nation not in VA...
WORKOUT:
This one is called Vultron.
400
1600
400
1600
400
1600
400
Very short rest after 1600's (60 to 90 seconds) then run the 400 fast. Faster than the 1600s. Long rest after the 400s.
Run Fast!
m
Monday, August 24, 2015
Monday, August 17, 2015
Week 12
Only two more workouts to go. Let's make them count.
WORKOUT:
400 - don't go nuts here. Just run at 5k race pace.
Full rest.
1000
1000
1000
1000
1000
Half rest after each. That means you rest for half the time that you were running the last interval. You want to make this intense.
Then full rest before this last part.
600
500
400
Full rest after each run. Run them hard. Really hard.
LOCATION- VA people are at W&L. Word is that it's finally open.
It's hot. Be careful.
Run Fast,
m
WORKOUT:
400 - don't go nuts here. Just run at 5k race pace.
Full rest.
1000
1000
1000
1000
1000
Half rest after each. That means you rest for half the time that you were running the last interval. You want to make this intense.
Then full rest before this last part.
600
500
400
Full rest after each run. Run them hard. Really hard.
LOCATION- VA people are at W&L. Word is that it's finally open.
It's hot. Be careful.
Run Fast,
m
Tuesday, August 11, 2015
Week 11
Back to speed work this week.
TIME AND LOCATION CHANGE: for you VA people, we return to W&L track and we will start at 7 p.m.
WORKOUT:
Go fast and give yourself enough rest to keep up a fast pace.
800
600
600
500
500
500
400
400
400
400
RACE signup: Sign up for the 911 5k and join our team TrackyTuesday. Password is RunFast.
Stay hydrated and as always...
Run Fast,
m
TIME AND LOCATION CHANGE: for you VA people, we return to W&L track and we will start at 7 p.m.
WORKOUT:
Go fast and give yourself enough rest to keep up a fast pace.
800
600
600
500
500
500
400
400
400
400
RACE signup: Sign up for the 911 5k and join our team TrackyTuesday. Password is RunFast.
Stay hydrated and as always...
Run Fast,
m
Monday, August 3, 2015
Week 10
RECAP from last week: The storm rolling through brought the heat down some. Made for a good workout. The pyramid is a good measure of where you are. I use that 1600 and 2nd 1200 time to plan out my 5k pace.
9/11 5k Sign up for the race. It's on September 12th at 6pm. Good food and beer afterwards to celebrate the end of the summer. Team name is TrackyTuesday and the password is RunFast.
WORKOUT:
1600
800
1600
800
1200
600
That's a little over 4 miles. It'll feel longer because you only have a few rest sessions. Full rest after each one so you can keep your pace up.
Looks like VA people are back at Yorktown.
Stay hydrated.
Run Fast,
m
9/11 5k Sign up for the race. It's on September 12th at 6pm. Good food and beer afterwards to celebrate the end of the summer. Team name is TrackyTuesday and the password is RunFast.
WORKOUT:
1600
800
1600
800
1200
600
That's a little over 4 miles. It'll feel longer because you only have a few rest sessions. Full rest after each one so you can keep your pace up.
Looks like VA people are back at Yorktown.
Stay hydrated.
Run Fast,
m
Monday, July 27, 2015
Week 9
RECAP FROM LAST WEEK: The short rests made it difficult. The heat made it so nobody had a great day. Best quote on heat this year: "Shade or no shade. It's still scorchy".
WORKOUT:
The pyramid.
400
800
1200
1600
1200
800
400
That's 4 miles total. Equal rest. This means you rest as much as it took you to run the last interval.
Tuesday will, yet again, be the hottest day of the week. Be careful and stay hydrated.
Run Fast,
m
WORKOUT:
The pyramid.
400
800
1200
1600
1200
800
400
That's 4 miles total. Equal rest. This means you rest as much as it took you to run the last interval.
Tuesday will, yet again, be the hottest day of the week. Be careful and stay hydrated.
Run Fast,
m
Tuesday, July 21, 2015
Week 8
Sorry for the late post.
RECAP FROM LAST WEEK: That was really tough. Just a few seconds a lap faster made a big difference in how quickly we fatigued. We'll do another speed session before the summers over. It will pay off on race day.
This week we are back to limiting rest.
WORKOUT:
800
full rest
600
short rest
600
full rest
800
short rest
600
full rest
800
short rest
600
short rest
400
full rest
400
short rest
400
short rest
400
Full rest means you have your breath back and feel like more time won't make you feel any better.
Short rest means you limit your rest to about half the time you would like. Give yourself 1-2 minutes tops.
LOCATION: VA people we are back at Yorktown
It's hot. Be careful.
Run fast.
m
RECAP FROM LAST WEEK: That was really tough. Just a few seconds a lap faster made a big difference in how quickly we fatigued. We'll do another speed session before the summers over. It will pay off on race day.
This week we are back to limiting rest.
WORKOUT:
800
full rest
600
short rest
600
full rest
800
short rest
600
full rest
800
short rest
600
short rest
400
full rest
400
short rest
400
short rest
400
Full rest means you have your breath back and feel like more time won't make you feel any better.
Short rest means you limit your rest to about half the time you would like. Give yourself 1-2 minutes tops.
LOCATION: VA people we are back at Yorktown
It's hot. Be careful.
Run fast.
m
Monday, July 13, 2015
Week 7 location
VA people - we are at Yorktown again.
I drove by W&L and there is still a lot of construction. There's a bulldozer parked on the track, but they put a tarp down so it should be ok, right?
I drove by W&L and there is still a lot of construction. There's a bulldozer parked on the track, but they put a tarp down so it should be ok, right?
Week 7
By now you've probably gotten into a groove*. Your pace has settled out so that you more or less run the same speed throughout the workout each week. This week we change it up.
Speed is everything for this workout. You need to run much faster than you have been so far. Really crank it up so you are very uncomfortable.
8 x 600
Full rest in between so you can maintain your pace.
That's only 3 miles total with lots of rest so run faster than you think you should.
Finally looks like we have a break in the weather. Let's make the most of it.
A look ahead:
Week 8 and 9 will be short rest workouts.
Week 10 will have a lot of long intervals.
Week 11 we do another speed workout like this week.
Week 12 will be where we put it all together for the toughest workout of the year.
Week 13 we have some fun with relays or something creative.
*rut
Run fast,
m
Speed is everything for this workout. You need to run much faster than you have been so far. Really crank it up so you are very uncomfortable.
8 x 600
Full rest in between so you can maintain your pace.
That's only 3 miles total with lots of rest so run faster than you think you should.
Finally looks like we have a break in the weather. Let's make the most of it.
A look ahead:
Week 8 and 9 will be short rest workouts.
Week 10 will have a lot of long intervals.
Week 11 we do another speed workout like this week.
Week 12 will be where we put it all together for the toughest workout of the year.
Week 13 we have some fun with relays or something creative.
*rut
Run fast,
m
Tuesday, July 7, 2015
Week 6
Tough workout last week. You know you do it right when you are so fatigued that the last 400 feels like it takes forever.
This week we start limiting rest. By the end of the summer rest will be very sparse.
Do this 3 times:
1000
(full rest)
800
(60-90 sec rest)
400
(full rest)
Of course it's the hottest day of the week so stay hydrated and be careful.
Run Fast,
m
This week we start limiting rest. By the end of the summer rest will be very sparse.
Do this 3 times:
1000
(full rest)
800
(60-90 sec rest)
400
(full rest)
Of course it's the hottest day of the week so stay hydrated and be careful.
Run Fast,
m
Tuesday, June 30, 2015
Week 5
Hey everyone,
Sorry for the mess last week. Two of the three tracks in Arlington closed without any warning. Looks like Yorktown is still up though. We'll meet there.
Here's the workout this week:
1600
600
1200
600
800
400
800
400
That's 4.0 total. Give yourself enough rest to keep the pace high, but remember that after short intervals you shouldn't need as much rest. For example, after a 1600 you'll probably need 3 to 5 minutes to recover. After an 800 you should only need 2 or 3.
Run Fast,
m
Sorry for the mess last week. Two of the three tracks in Arlington closed without any warning. Looks like Yorktown is still up though. We'll meet there.
Here's the workout this week:
1600
600
1200
600
800
400
800
400
That's 4.0 total. Give yourself enough rest to keep the pace high, but remember that after short intervals you shouldn't need as much rest. For example, after a 1600 you'll probably need 3 to 5 minutes to recover. After an 800 you should only need 2 or 3.
Run Fast,
m
Monday, June 22, 2015
Week 4 - New Track
Without notice the W&L track closed until August to do some work on the infield. So we are going to move our workouts to Wakefield HS for the next few weeks. Wakefield is at 1325 S. Dinwiddie St., Arlington.
This workout is for those of you who like simplicity and symmetry:
800
800
1200
1200
800
800
That's 3.5 miles total. Full rest.
It's going to be abnormally hot. Be careful out there.
This workout is for those of you who like simplicity and symmetry:
800
800
1200
1200
800
800
That's 3.5 miles total. Full rest.
It's going to be abnormally hot. Be careful out there.
Tuesday, June 16, 2015
Week 3
Ok, so we weren't quite ready for short rests. We'll build up to that.
The workout:
800
1200
800
1200
800
600
400
That's a little over 3.5 miles
Full rest. Really push those 1200s.
A note about the weather: These workouts aren't curtailed based on heat. You need to listen to your body and if you are overheating you need to cut it short and get cool. Be careful out there.
Run Fast,
m
The workout:
800
1200
800
1200
800
600
400
That's a little over 3.5 miles
Full rest. Really push those 1200s.
A note about the weather: These workouts aren't curtailed based on heat. You need to listen to your body and if you are overheating you need to cut it short and get cool. Be careful out there.
Run Fast,
m
Tuesday, June 9, 2015
Week 2
Fun workout last week. Great to knock the dust off and get some speed in.
By the way, there will be awards this year. Awards will be for attendance, best contribution (food, beer, cooler, anything really.), and of course if anyone runs so hard that they throw up you get a very prestigous award. More on this later.
Here's the workout:
400 nice and easy just to lock in your pace
1000
600
1000
600
1000
600
Full rest after each 600. Half rest after each 1000. Half rest means that if it took you 4 minutes to run 1000 then you rest for 2 minutes. The other way is pay attention to your breathing. When it's back under control, but you wish you had one more minute it's time to go.
It'll be hot. Stay hydrated.
Run fast.
m
By the way, there will be awards this year. Awards will be for attendance, best contribution (food, beer, cooler, anything really.), and of course if anyone runs so hard that they throw up you get a very prestigous award. More on this later.
Here's the workout:
400 nice and easy just to lock in your pace
1000
600
1000
600
1000
600
Full rest after each 600. Half rest after each 1000. Half rest means that if it took you 4 minutes to run 1000 then you rest for 2 minutes. The other way is pay attention to your breathing. When it's back under control, but you wish you had one more minute it's time to go.
It'll be hot. Stay hydrated.
Run fast.
m
Sunday, May 24, 2015
It's time. Let's get right into week 1.
New summer, new set of workouts.
We're starting this Tuesday at 6:30pm at the W&L track.
Bring friends. New people are great and somehow it hurts less when you are in a big group of like minded people.
Here's what we have going on for the first workout:
The downside of a pyramid:
1600
1200
800
600
400
200
That's three miles total. Full rest inbetween each. Don't be the person that jogs the 1600 and 1200 and then sprints the short stuff. Try to go as fast as you can handle it on the long one's and maybe pick up the pace slightly on the last couple. If you do it right you'll be too tired to sprint the last couple short ones.
Here's my best pic from the winter. Seeing a frozen waterfall feels like a looooong time ago.
We're starting this Tuesday at 6:30pm at the W&L track.
Bring friends. New people are great and somehow it hurts less when you are in a big group of like minded people.
Here's what we have going on for the first workout:
The downside of a pyramid:
1600
1200
800
600
400
200
That's three miles total. Full rest inbetween each. Don't be the person that jogs the 1600 and 1200 and then sprints the short stuff. Try to go as fast as you can handle it on the long one's and maybe pick up the pace slightly on the last couple. If you do it right you'll be too tired to sprint the last couple short ones.
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