Week 8

Hey speedy, if looking for a fun race in September to see if all this track is paying off join me for the 911 Memorial 5K. It's a great race on a flat course. Best of all, it's a Saturday night race and they have free food and beer.

http://www.arlington911race.com/

Here's the workout:
A pyramid. W did a similar pyramid in June, but we focused on shorter distances and lots of speed. This time the intervals are longer, but if we're doing this right, our speeds won't drop off too much.

600
800
1200
1600 focus on keeping the pace high for this one. It's the focal point of the workout.
1200
800
600

Game of the week.
Fill in the blanks:
"It's ___ outside. Drink ___"

Run Fast,

m

Week 7 - Melville

"Now then, here goes for a cool, collected dive at death and destruction, and the devil fetch the hindmost." Melville, Moby Dick

One of my favorite quotes from the book. It's where Ishmail is sitting in the boat getting ready for his first whale hunt. I feel like that before tough runs.

Here's the workout:

800 - this should be at the same pace you want to run your 1600's
1600
1600 - these two bad boys are where the effort needs to be. Give em hell.
1200 - just hold on. Give the last three intervals whatever you can, but if you've done it right you won't have much left in the tank.
800
400

It's not 100, but it's still hot. Drink water.

Run Fast,

m

Week 6 - cooking

Cooking. There are multiple definitions. One is "be heated so that the condition required for eating is reached". Another is "perform or proceed vigorously or well".

It's going to be near 100 degrees for the workout so I think only one of those definitions will apply at the track this week.

Due to the ridiculous temperatures, humidity, and high pollution levels I'm curtailing this workout.

6 x 800
400

That's it. Nothing too fancy or clever. Just pound em out as fast as you can but really listen to your body. If you get too hot, stop. If you think like you live in the Sahara or something crazy go ahead and do the full workout of 8 x 800s , but I don't recommend it.

Drink plenty of water before, during, and after the run.

Run fast - Stay cool.

m

Week 5 - speed as the base

"We need speed. Speed's what we need. Greasy, fast speed!" Mickey in Rocky II

Now that we've put a solid month of speed in there we're going to start to transition to longer intervals. Still the same amount of rest after each one, but with longer intervals there will be fewer times to rest. The idea here is to force you to adapt at running fast for longer. To make this work you're going to have to keep that speed up through the whole workout.

1200

600

1200

600 - if you aren't sure if you can finish after this one you are doing it right

1000

600

1000

400

Drink water.

Run fast,

m

Week 4

"Speed, it seems to me, provides the one genuinely modern pleasure." Aldous Huxley

Last week was impressive. That really shocked a lot of you into more speed than you probably thought you could handle. It surely will force your body to make efforts to adapt, but it had the added bonus of upping that pain threshold. Yee-haw.

The workout this week is still focused on speed so keep the rest high, but note that sexy little number on the first interval. After the 16, bounce back with a quick 400 and then try to keep the pace on the 600's the same.

1600

400 - it's important to do this one much quicker than the 1600

600

400

600 - by this one you should really feel like doody.

400

600

400

200

Longest day of sunlight of the year. Bring some water. Drink it.

Run fast,

M

Week 3 - Pyramid

Hey Trackstars,

Good stuff last week. I know it was good because of the number of people that cussed me out after running it.

Still piling on the speed. We'll keep a main theme this week and in week 4.

Classic pyramid workout here. Full recovery after each interval. This means that you should rest for about as long as you ran. For example, if your interval took you 3 minutes, you should rest for about 3 minutes.

200 - go fast, but not all out. It's a long workout.

300

400

600

800

1000 - Really focus on getting through these longer distances a fast past.

800

600

400 - As fatigue levels go up, the distances go down so you can keep up the pace.

300

200

Run Fast,

M

Week 2-

Hey speedsters,

It’s the 2nd workout of the year and we’re still developing some raw speed. Throughout the year we’ll slowly build up the distance of the intervals and reduce the amount of recovery. But for now, run fast and take your time in recovering.

Nice long warm-up
800
200 fast
800
200 fast
800
200 fast
800
200 fast
1000 – for this one keep at least the same pace as the 800’s

Go as fast as you can reasonably handle for each interval. Focus on running very fast for those 200’s. 200 meters is not much distance, but the idea here is too run faster than you may be used to. Running fast can be a blast. Try to have fun with it.

Drink water and Run Fast,

M