Week 11

Back to speed work this week. 

TIME AND LOCATION CHANGE:  for you VA people, we return to W&L track and we will start at 7 p.m.

WORKOUT:
Go fast and give yourself enough rest to keep up a fast pace.

800
600
600
500
500
500
400
400
400
400

RACE signup:  Sign up for the 911 5k and join our team TrackyTuesday.  Password is RunFast.

Stay hydrated and as always...

Run Fast,

m

Week 10

RECAP from last week:  The storm rolling through brought the heat down some.  Made for a good workout.  The pyramid is a good measure of where you are.  I use that 1600 and 2nd 1200 time to plan out my 5k pace.

9/11 5k  Sign up for the race.   It's on September 12th at 6pm.  Good food and beer afterwards to celebrate the end of the summer.  Team name is TrackyTuesday and the password is RunFast.

WORKOUT:

1600
800
1600
800
1200
600


That's a little over 4 miles.  It'll feel longer because you only have a few rest sessions.  Full rest after each one so you can keep your pace up.

Looks like VA people are back at Yorktown.

Stay hydrated.

Run Fast,

m

Week 9

RECAP FROM LAST WEEK:  The short rests made it difficult.  The heat made it so nobody had a great day.  Best quote on heat this year:  "Shade or no shade.  It's still scorchy".

WORKOUT:

The pyramid.

400
800
1200
1600
1200
800
400

That's 4 miles total.  Equal rest.  This means you rest as much as it took you to run the last interval.

Tuesday will, yet again, be the hottest day of the week.  Be careful and stay hydrated.

Run Fast,

m

Week 8

Sorry for the late post.

RECAP FROM LAST WEEK:  That was really tough.  Just a few seconds a lap faster made a big difference in how quickly we fatigued.  We'll do another speed session before the summers over.  It will pay off on race day.

This week we are back to limiting rest.
WORKOUT:

800
full rest

600
short rest
600
full rest

800
short rest
600
full rest

800
short rest
600
short rest
400
full rest

400
short rest
400
short rest
400

Full rest means you have your breath back and feel like more time won't make you feel any better.
Short rest means you limit your rest to about half the time you would like.  Give yourself 1-2 minutes tops.

LOCATION: VA people we are back at Yorktown

It's hot.  Be careful.

Run fast.

m

Week 7 location

VA people - we are at Yorktown again.

I drove by W&L and there is still a lot of construction.  There's a bulldozer parked on the track, but they put a tarp down so it should be ok, right?

Week 7

By now you've probably gotten into a groove*.  Your pace has settled out so that you more or less run the same speed throughout the workout each week.  This week we change it up.

Speed is everything for this workout.  You need to run much faster than you have been so far.  Really crank it up so you are very uncomfortable.

8 x 600
Full rest in between so you can maintain your pace.

That's only 3 miles total with lots of rest so run faster than you think you should.

Finally looks like we have a break in the weather.  Let's make the most of it.

A look ahead:
Week 8 and 9 will be short rest workouts.
Week 10 will have a lot of long intervals.
Week 11 we do another speed workout like this week.
Week 12 will be where we put it all together for the toughest workout of the year.
Week 13 we have some fun with relays or something creative.

*rut

Run fast,

m

Week 6

Tough workout last week.  You know you do it right when you are so fatigued that the last 400 feels like it takes forever.

This week we start limiting rest.  By the end of the summer rest will be very sparse.


Do this 3 times:

1000
(full rest)
800
(60-90 sec rest)
400
(full rest)

Of course it's the hottest day of the week so stay hydrated and be careful.

Run Fast,

m