Week 11

We've been building up to this for a while. We've developed speed and we're able to maintain it for long stretches now so we are getting close to putting it all together. The tip of the week - You need to keep shocking your body with harder and harder workouts so that it is forced to respond to the stresses you're putting on it.

The workout:

400
1600
1600
1600 - short rest after this one
400

Keep that speed up even though the intervals are long. Give yourself as much rest as it took you run your previous interval, EXCEPT the last one. Jump right into that last 400 as soon as you can.

If you have a mile race this Friday then you should just be doing some easy 200s and 400s. Don't tire yourself out.

If you still want a full sprint workout, here it is:

Go as fast as you can manage on these and give yourself a full recovery.
400
800
800
800
600
400
200

Still hot, drink water.

Run fast,

m

Week 10 - Home Stretch

Hey Everyone,

August is here and we are down to the last few workouts of the summer. Let's push hard while we still can. And don't forget to sign up for the 9/11 memorial 5k.

Tip of the week: Pulling the ropes. When you are running imagine that you are pulling on invisible ropes dangling in front of you. Pull them down and back toward your hips. This will give you a little extra forward drive and help keep your arms from crossing your body.

Here's the workout:

There are 3 sets. Half rest during the set. After finish the set give yourself a full recovery.
Set 1
400
800
400
400

Set 2
600
600
600

Set 3 - the speed will be there. Don't hold back on these.
400
400
400
400

For those doing the Miler's workout:
8 x 400 Fast. Very Fast. A miler needs to learn to thrive in intensity. Push every one of these fast or faster than your race pace.

Hot out there, drink water.

Run fast,

m

Week 9

Hey speedster,

I can't believe we are coming into the last turn of summer. Power through the next 2 and we are into the home stretch. Don't slow down now.

Track etiquette tip: As long as you are running you are entitled to the first lane. Don't worry about the fast people that have to go around you. Feel free to use that first lane, but remember to move to the outside when your interval is done.

By request, I'm offering two workouts this week. The first is along the lines of everything else we've been doing. The second is more of a speed workout. Do the second one if you feel like you aren't getting enough speed out of the longer runs OR if you are doing the beer mile. :)

Here's the first:
Pyramid - a classic track workout.

200- full rest after these intervals
400
600
800
1200
1600 - don't hold back just because it's the longest
1200 - at the start of this one you should wonder if you can finish

800 - For the remaining give yourself half rest
600
400
200

Here's the second:

200
200
400
600
800
600
500
400
300
200
200

Full rest after each.

It's still hot. Drink water.

Run fast,

m

The Belt

Hey everyone,

If you are asking yourself why we do this every week, I've got a great reason for you. Last year Team Tracky Tuesday won the team category for the 911 Memorial 5k and we need to defend the belt. (We also had more fun than anyone.)

This is a great race. It's an evening race on Saturday September 10th that serves up plenty of food and a lot of beer. If you want to sign up go here http://www.arlington911race.com/ and click on the team member registration. Look for TEAM TRACKY TUESDAY.

Do we need to order more jerseys?

m

Week 8

Hey everyone,

Really impressed with all those that braved the heat last week. Nice work.

Tip of the week: Breathe with your belly button. Try to take deep breaths that fill your belly, not just your chest. With practice you'll teach your body to take in a lot more air.

This week we start reducing the rest between intervals. The first workouts of the summer built up speed, then we've upped the length of the interval. Now we will reduce the rest. By the end of the summer you're going to be able to run really fast for a very long time.

Remember:
"Full rest" means you should have your breath back and feel as ready as you are going to get
"Half rest" means you rest for about half the amount of time as you were running the previous interval

Here's the workout:

400 followed by full rest

1200 followed by full rest

800 half rest
600 half rest
400 Full rest

800 half rest
600 half rest
400 Full rest

400 half rest
400 half rest
400

As always drink lots of water and...

run fast,

m

Week 7 - Running with your face

Hey, feel free to pass this blog address to anyone that is interested in coming out. Anyone with a good attitude that wants to get a workout in is welcome.

Tip of the week: Ever see people when they are running hard make a serious rock n roll face?


It's funny to me because there's not a single muscle in your face that will get you across the finish line any faster. Relax every muscle that isn't pushing you forward. Not only is it a waste, but tensing up your face makes the rest of you tense up too. And that makes you slow down.







We're grinding out 800 today. It's not exciting, but it's incredibly beneficial.

If the heat is slowing you way down just do 6. If you are a heat tolerant person and can keep that pace up go for 8.

Six to Eight 800's. Try to keep that pace up through the mentally tough middle part of the workout. Full rest.

It's really hot. Drink lots of water.

Run fast,

m

Week 6 - Happy Independence Day

Hey Everyone,

We're now moving into longer intervals for the next few weeks. By the end of the summer you'll be able to run fast for a long time and recover quickly.

Tip of the week: Don't look down. Keep your head up when you are running. Looking down not only somewhat restricts your breathing, but it throws your whole form off. Your shoulders hunch over and you'll get tired out fast.

Here's the workout:
400
1600
1000
800
1200
800
600

Keep the rest between intervals high. Drink water.

Run Fast,

m