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
Tuesday, June 30, 2015
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
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