Hey Everyone,
The first workout is here and I'm glad to hear so much enthusiasm out there. Let's jump right in:
400- take it easy on this one. It's just to get your blood moving and get the jitters out.
2x800
3x600
3x400
Full rest after each interval. This means that you should rest about as much time as you ran your previous interval and you have your breathe back fully. Later in the summer we'll move towards starting your next interval before you recover, but for now the idea is to be rested enough that you get as much good quality fast running in as you can.
Afterwards we're going to do some barefoot striders on the grass to work on form and buildup some foot strength.
It's going to be hot. Listen to your body and drink lots of water before during and after the run.
I'm going to be grilling up some food at my place for all the runners afterwards. Come on by to grab a bite and a beer if you want.
Run fast,
m
Monday, May 30, 2011
Thursday, May 26, 2011
How fast is fast?
We're all set to start up Tracky Tuesday and I am fired up. I snuck in a workout earlier this week and it's just not the same without everyone there pushing eachother and laughing through the discomfort. Can't wait for the first session.
If you are wondering what pace you should be running there are a few things to think about. The idea is to run faster than you would in a race so that your body is shocked into adapting. For track workouts, you want to run as fast and hard as you can so that when the workout is done you can't run any more.
The way I do it is that I run faster than I think I should so that by the time I'm half way I'm pretty sure I can't finish the workout. If you do this you'll be surprised that most of the time you'll be able to get through it and even if you don't, you've still got a heck of a workout in.
You can also check this out: www.mcmillanrunning.com/mcmillanrunningcalculator.htm It can give you an idea of the paces you should run for speed workouts. There's also some interesting thoughts on training if you are into the science behind it.
First workout will be posted soon.
Run Fast,
m
If you are wondering what pace you should be running there are a few things to think about. The idea is to run faster than you would in a race so that your body is shocked into adapting. For track workouts, you want to run as fast and hard as you can so that when the workout is done you can't run any more.
The way I do it is that I run faster than I think I should so that by the time I'm half way I'm pretty sure I can't finish the workout. If you do this you'll be surprised that most of the time you'll be able to get through it and even if you don't, you've still got a heck of a workout in.
You can also check this out: www.mcmillanrunning.com/mcmillanrunningcalculator.htm It can give you an idea of the paces you should run for speed workouts. There's also some interesting thoughts on training if you are into the science behind it.
First workout will be posted soon.
Run Fast,
m
Tuesday, May 10, 2011
Tracky Tuesday Returns for 2011
Hey everyone,
Hope you all had a good winter. It's time to start up tracky tuesday for another season. Our first workout will by Tuesday May 31st.
Much of the same from last year where the focus is on getting in a high intensity workout, but this year we hope to have some more things organized after runs like heading to someone's house, hitting dive bar, or having some beers in the parking lot.
Looking forward to seeing you at the track.
Run Fast,
m
Hope you all had a good winter. It's time to start up tracky tuesday for another season. Our first workout will by Tuesday May 31st.
Much of the same from last year where the focus is on getting in a high intensity workout, but this year we hope to have some more things organized after runs like heading to someone's house, hitting dive bar, or having some beers in the parking lot.
Looking forward to seeing you at the track.
Run Fast,
m
Sunday, September 12, 2010
Thursday, September 9, 2010
Workout for 9/11
Hey Everyone,
Looks like good weather for Saturday. The workout will be at 6pm in Crystal City.
1000
1000
1000
1000
1000
Zero rest.
Thanks for making this a great summer at the track. Good luck at the race. Run Fast. See you at the beer tent!
m
Looks like good weather for Saturday. The workout will be at 6pm in Crystal City.
1000
1000
1000
1000
1000
Zero rest.
Thanks for making this a great summer at the track. Good luck at the race. Run Fast. See you at the beer tent!
m
Tuesday, August 31, 2010
Week 14 - Last full workout
Alright, this is it. One more heavy workout and then get a good run in this weekend and then we should be ready to roll for the 9/11 race.
Here's the workout:
Keep the speed up for the early intervals and then hang on as long as you can as the distances go down and fatigue goes up.
400 - just cruise through to get the feel
1600- half rest through all of these
1400
1200
1000
800
600
400
200
It's code red today. Lot's of water.
Run fast,
m
Here's the workout:
Keep the speed up for the early intervals and then hang on as long as you can as the distances go down and fatigue goes up.
400 - just cruise through to get the feel
1600- half rest through all of these
1400
1200
1000
800
600
400
200
It's code red today. Lot's of water.
Run fast,
m
Tuesday, August 24, 2010
Week 13 - home stretch
Hey everyone,
We're down to the last two weeks before we get booted off the track by the high school. Let's make these last couple count.
The rest is backed off slightly on this, but the milage is up. Full rest, but try to keep it consistant. In other words, keep the rest to about 3 minutes after each 800 and about 6 minutes after the 1600.
400
3x800
1600
3x800
400
Run fast,
m
We're down to the last two weeks before we get booted off the track by the high school. Let's make these last couple count.
The rest is backed off slightly on this, but the milage is up. Full rest, but try to keep it consistant. In other words, keep the rest to about 3 minutes after each 800 and about 6 minutes after the 1600.
400
3x800
1600
3x800
400
Run fast,
m
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