Week 3

It's hot, but I don't alter the workouts for the heat.  Watch yourself and curtail as needed.

The workout:

Tracky Tuesday is a big fan of pyramids.  Challenging, but fun in a sick sick way. 

400
800
1200
1600 for this one I want you to run a little faster for 600 meters, then slow down a step or two for 400 and then speed back up for the remaining 600.  
1200
800
400

Full rest after each one.

Run Fast!


Hey, remember Week 1 when the track was closed so we moved the workout to a big hill?  Well, not everyone got the message that we moved.  It inspired poetry from a local amateur poetic and Tracky Tuesday regular.  Enjoy.  m

Finding a Tuesday that is Tracky
by JWM
 
It is Tuesday so off to the track I did go
Did I find my people there?  No, no!
Instead a soccer game was afoot.
So I wandered the fields and looked a-boot.
With sirens ablaze a pelletin came by
Along Quincy street they did fly.
To the parking deck, I was off
But it was just a lady on her doff.
And the kiddies playing ball,
by now it was a haul.
So home I came with check all a-sweaty.
And now for dinner I am ready!

 

Week 2

Sorry the track was closed last week.  Getting in some hills is good though.  Let's hope we can get to the track this time.

Here's the workout:

800
800
800
Full rest after each one.

For the next set we are going to do something different.  Run 300 meters a little faster than your 800s.  Then for 200 meters you are going to slow down to a little slower than your 800 pace.  Then you'll speed back up for the last 300.  Then full rest.  Looks like this:

300/200/300
full rest
300/200/300
full rest
300/200/300
full rest.

Then we are doing 4x400.
Limit rest to 90 seconds after each one.

Should be hot and nasty today so stay hydrated.

Run Fast,

m

Week 1 - June 3rd, 2014

We are go flight for Tracky Tuesday 2014.  Week 1 starts Tuesday.  Who's fired up?

Some thoughts on the plan for this year below, but before that here's what you want: 

The first workout. 

Lots of short intervals. 
800 meters-
10 x 400 meters- full rest after each one, but they are only 400's and there's 10 so don't wait around too long before each one.
4 x 200 meters-  No need to sprint.  Run just slightly faster than you did in the 400's, but when you finish the 200 keep jogging to get back to the start line for your next one.

Hey, Tracky Tuesday is on twitter.  Follow @TrackyTuesday.


The plan for the year:
This year I am committed to adding the dimension of low rest.  There is a huge benefit to toggling your speed to just above and just below your lactate threshold.  That means we'll be adding workouts  that regiment the amount of rest you get.  It'll be brutal.  And fun.  If you put a lot into it you'll get a lot out of it.  Let's go.

Run fast,

m

End of year party

Great job on having more fun than everyone else.  We remain undefeated in that category.

As for the race, I think it was deceptively hot.  And what's with the hills?  No race in Crystal City/Pentagon needs to have hills.  Not that it stopped Team Tracky Tuesday.  Our scoring three were all in the top ten.  Amazing.  Some great times all around and I was pretty pumped to see everyone running fast. 

Here are some great pictures.

Thanks again for a great Summer.  Keep Running fast.

Thanks for a great summer!

Hope everyone got a lot out of the summer at the track.  It was really fun for me to put the spikes down and hold the stopwatch for a few months.  I'm really hoping that all those tough workouts pay off for your fall races.

If you haven't already signed up for the 911 5k, you are too late, the registration is closed.  A few of us aren't running though so come on out on September 7th for the 6:00 pm race start and help us cheer on all the people we know that are running the race.

Hey, if any of you have specific goals in mind and want to talk about training, racing, or running tips let me know.  I love this stuff and can help you zero in on a training plan any time of year.  I'm also on twitter - @TrackyTuesday

See you September 7th for the race.  Go Team Tracky Tuesday!

Run Fast!

m

Week 11

Only 3 workouts left.  Can't believe how fast the summer is going.  (see what I did there)

This week- 8/13
400 fast
full rest
1600 at 5k race pace
short rest. 1.5 to 2 minutes
400 fast
full rest
1600 5k race pace
short rest. 1.5 to 2 minutes
400 fast
full rest
1600 5k race pace
short rest
400 fast

Here are the workouts for the rest of the summer.
Next week- 8/20
8x800 
Full rest after each interval.
We did this week one.  It will be fun to compare times.

Last track workout- 8/27
We'll do some relay races and have some fun.

Race on 9/7. 

It's still hot, so stay hydrated.

Run fast,

m

Week 10 + last week recap

So those of you that are not running in Arlington for these workouts should know that we made some adjustments in the middle of the workout last week.  The one minute rest was grinding everyone down and we were getting slower and slower.  We doubled it to 2 minutes help keep the pace up.

We are on the last lap of Tracky Tuesday.  Just a few more weeks for the summer and the 9/11 5k is a month out.

The workout:  More attention to speed this week.
 
600
600
600
1000
1000
1000
600
600
600
600

That's about 4.5 miles total.

These all end on the far side of the track so walk/jog back to the start after every interval.
Equal rest.  For example, if you run an interval in 4 minutes give yourself 4 minutes recovery.  By the last couple of intervals you should definitely feel like you need more time, but don't take it.  Try to stick to the equal rest as best you can.

The weather should be awesome.  Run fast!

m