Week 6

Defending our title.  Every year many of us that run these workouts run the 9/11 memorial 5k in September.  It's a good way to see how fast we got over the summer, but it's really a fun time and a great post race party.  We've won this the past two years and I want to take home the belt again so sign up to be on Team Tracky Tuesday at the 9/11 Memorial 5k here.  Register as a team member and find "TEAM TRACKY TUESDAY" to sign up.  It's only $25 bucks.

This weeks workout:
400
1600 (not a typo)
800
800
800
1200

That's 3.5 miles total.  Full rest.

Drink water, run fast,

m

Week 5 - moving into second phase

Hey everyone,

Hope everyone is up and running after the storm. 

We've been doing a lot of speed lately.  The next phase of the summer is to up the distance of the intervals.  It's not easy to go from short intervals with lots of rest to the longer intervals while keeping your speed up so the total amount of distance is lowered.

Here's the workout:

400
800
1200
800
1200
800

Don't be afraid of the 1200s.  Let em have it.

Really really hot this week so drink lots of water.

Apres Tracky Tuesday: we'll go down to El Ranchero for dinner and drinks.  $1 tacos and cheap pitchers.

Run fast,

m

Week 4 - pouring it on

Hey people,

Nice work last week.  That was a tough one in that heat.  We are pouring on the speed so more short distance intervals this week, but we are ratcheting up the total distance.  It should be a tough and fun day.   Starting in July, we will be upping the distance of the intervals.  It's going to be awesome.

Here's the workout:

400
400
600
200
500
300
400
400
800
400
800
500
300
600
200

That's 4 and a quarter.  Lots of rest in between each.

Drink water.

Run Fast,

m

Week 3 - Running Fast

Remember the point of speed work:  Go faster than you are used to running.  Even if that means you can't finish the workout.  At this point of the summer it's better to put in high quality work than slogging out slow intervals.  A couple weeks of speed training and you'll find that your stride is longer, you run more efficiently, and it takes longer for you to fatigue at slower paces. 

Here's the workout:
This will be tough so give yourself lots of rest after each interval.
400- nice and easy.
1200 - get out of your comfort level here and keep the speed up.  The 3rd lap should be tough to complete.
800
600
400
800
500
400
800 - really concentrate here.  Resist the urge to slow down and keep up the pace fast on this one.
400
300

That's about 4 miles total.  It should be nice and hot the way we like it.  Drink lots of water before during, and after the workout.

Run fast,

m

Week 2 - more speed

Hey track stars,

Great times last week.  Glad to see so many people come out and get fired up with a tough workout.  Kat's pictures are posted on the picture page.  Over there, on the left.

We're still focusing on speed this week.  Make sure that you are running uncomfortably fast.  If you are going at a pace that feels good you are going to slow.  This month it's better to go too fast and not finish than to go at a pace near to what you run at normally.

Here's the workout:
200
300
400
400
400
600
800
600
400
400
300
200

That's 3.25 miles.  Lot's of rest in between intervals still.  You want to give yourself enough recovery that you can keep up a quick pace.

It'll be hot so drink water.

Run fast,

m

Week 1 - Back to the track

Welcome back to Tracky Tuesday!  I hope everyone had a great 9 months and is ready to get back to doing some speed work.  We've got a lot of people returning and a lot of new folks this year.  Veterans, it goes a long way if can help out the rookies with encouragement and by explaining some of the track jargon and etiquette (run counter clockwise, stay out of the first lane when walking or resting, be nice, etc...)

The plan:  This year we'll start of fast and short and slowly increase the distances and the decrease the rest.  By the end of the summer we are going to be able to run really fast for a long time.

A note on pace: if you aren't sure what pace to run, check out this nifty running calculator.  It's pretty good.  http://www.mcmillanrunning.com/calculator

Here's the workout:

12 x 400.  That's it.  Nice and simple.  Keep the speed up and take a lot of rest in between them. 

If you haven't done much speed, you may be sore tomorrow.  Stretch well and don't overdue it the first time out. 

Weather:  It's really nice, but drink lots of water before during and after.

Run fast,

m

When does Tracky Tuesday start?

Workouts start on Tuesday June 4th.  Just like last year we'll be at the W&L track by the starting line at 6:30 to start warmups.

What should I be doing to get ready for track work? 
If you've been focusing mostly on long distances and you haven't done much speed it will be quite a shock to your system to just jump right into a hard track workout.  If you make it to a track then go out a do some short distance, moderate speed, with plenty of rest between intervals.  If can't find a track to run on try adding a few 1 to 3 minute up-tempo runs to the end of your workouts.  Hills translate well to track workouts too. 

Don't do too much too fast though.  Build up speed and distance slowly so you don't hurt yourself.

See you June 4th!

m