Week 11 - 3 more to go

Hey everyone,

This week's workout is really dependent on going fast in the first few intervals.  You need to keep that speed up to get the most out of it.  If you do it right, by the end you're going as fast as you can, but you're so tired that you're only going as fast as the first interval.

Here it is:

1200
1100
1000
900
800
700
600
500
400
300
200

The idea here is that you continue to run fast even as more and more fatigue sets in.  This will be fun.

It'll be hot so drink water and

Run Fast,

m

Week 10 - four more workouts left

Hey, sorry for the late post.  We are moving into the type of ballbusters we need for a good race season this fall.  Here's the workout this week:

Start with a 400.

Then we'll do this set 4 times:
1200
short rest
400
full rest

Think of it like it's a 1600 with a short break.  The pace of the 1200 should be fast enough that it's tough to keep the pace up for the 400.

Drink water.

Run Fast,

m

Week 9

The Summer is flying by.  Darn few of these workouts left before we stop in early September.  Let's make them count.

Hey, how about a random picture?

Team Tracky Tuesday celebrates it's first win.

Here's the workout:
800 (short rest)
400
Full rest
1000
Full rest

800 (short rest)
400
Full rest
1000
Full rest

800 (short rest)
400
Full rest
1000

That's a little over 4 miles total.

Might drop below 90 this week.  If it storms we'll wait in cars until it passes, but if it takes too long to pass we'll just cancel.

Run fast,

m

Week 8 - know your limits

Ok, so last week many of us figured out just how much heat we stand.  Tough tough workout.  To those that stopped before they passed out, very smart.  And to those that made it through the whole thing, very impressive

This week we are going back to a classic.  The pyramid.  If you want a well rounded workout that challenges physically and mentally, this one is hard to beat.  Midway though the summer is a good time to roll it out.

400
800
1200
1600 (don't slow down for this one)
1200
800 (take only a 1-2 minute rest before the last interval)
400
 
Watch the heat, drink water and

Run Fast,

m

Week 7 - something different

Hey my speedy peoples,

We're getting a little wild this week and starting at 6:45.  It's going to be so hot that the extra 15 minutes will put a bit more shade on the track.  Let's see if it makes a difference.

The other thing we're doing that's a little different is the workout itself.  Good news: short intervals.  Bad news: I'm messing with your rest in a big way. 

During each set below you will finish the interval and then immediately start jogging.  After half a lap of jogging you begin your next interval.  You will get the most out of this workout if you never stop moving during the set.

Set 1
4 x 400 After each interval jog 200 meters and then jump into the next interval.
Full rest before you begin the next set.

Set 2
5 x 400. After each interval jog 200 meters and then jump into the next interval.
Full rest before you begin the next set.

Set 3
4 x 400. After each interval jog 200 meters and then jump into the next interval.
Full rest before you begin the next set.

Set 4
3 x 400. After each interval jog 200 meters and then jump into the next interval.

This one will be fast and fun.  It's really hot though so be careful and drink lots of water.

Starting at 6:45 we
Run Fast.

m

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