Tracky Tuesday is for anyone that wants to come out and get some speed work in. It's free and the personal coaching is limited, but despite the informality most people work hard and have fun. New people are always welcome and the more people the better.
We start at the Washington & Lee High School track at 6:30 during the summer. The workout will be posted on the stands or on a water cooler near where we gather before the start. We'll do a couple laps to warm up and then informally stretch. After that people start whenever they are ready.
The workouts are usually 3.5 to 4.5 miles worth of hard running.
How fast should I run? The choice is up to you, but I recommend to marathon runners that they go out in a 5k pace. The idea is to run as fast and hard as you can go and still finish the workout. After a workout or two you'll learn to adjust your pace.
How do I join? Just show up. Everyone is welcome. No money, no registration, no nothing.
What if I missed the first few workouts or can't make all of them? No problem. A hard track workout every week is a lot for anyone. If you can't make all of them you won't be left behind.
I don't understand your track jargon. Interval? full rest? What are you talking about?
Here's some track basics:
-Run Counterclockwise.
-You are entitled to the first lane as long as you are running. Let faster people go around you.
-400 meters to every lap.
-4 laps to a mile.
-When we say we are doing an 800, that means you are running two laps fast. This also one interval. If we are doing 8 800s that means we run 2 laps fast (interval) and then take a rest and then start the next interval. We do that until we've done 8.
-Full rest- at the end of an interval you stop, walk or jog, get some water, make a few jokes, and then when you get your breath back you start the next one.
-Half rest- You walk and jog, but start your next one before you get your breath back.
-Short rest- Just 30 - 60 seconds.
-Active rest- you jog half a lap or a full lap after your interval and before your next one.
If you have any questions about Tracky Tuesday or running in general feel free to email me at mbgodesky@hotmail.com.
Run fast,
m
