It's time. Let's get right into week 1.

New summer, new set of workouts.

We're starting this Tuesday at 6:30pm at the W&L track.

Bring friends.  New people are great and somehow it hurts less when you are in a big group of like minded people.

Here's what we have going on for the first workout:

The downside of a pyramid:

1600
1200
800
600
400
200

That's three miles total.  Full rest inbetween each.  Don't be the person that jogs the 1600 and 1200 and then sprints the short stuff.  Try to go as fast as you can handle it on the long one's and maybe pick up the pace slightly on the last couple.  If you do it right you'll be too tired to sprint the last couple short ones.

Here's my best pic from the winter.  Seeing a frozen waterfall feels like a looooong time ago.

Week 13 - last one of the summer

Last workout of the summer.  Normally we do relays, but we don't really have enough people coming out for that so we are just going to do a hard workout.  BUT, we will head to Eric's house afterwords for food and beer.

Here's the workout:
2400 (6 laps) You should be going for the same pace as you have all year.  It'll be challenging.

For the remaining part of the workout the intervals are much shorter, but instead of speeding up as the intervals get shorter you need to limit your rest as much as possible.  Give yourself less and less rest as you go so that after the 300 you only have 30 seconds before the 200.
800
700
600
500
400
300
200

Week 12

Second to last workout of year. Normally we do relays on the last workout just for fun, but we don't have the numbers this year so we'll have a standard challenging workout. 

This workout is a little bit of everything.  Long intervals, some alternating speed intervals,  and some speed to squeeze as much out of the workout as possible.

1600 - 400 slower, 400 faster, 400 slower, 400 faster
1200 - 600 and then a faster 600.  Make sure the second is faster than the first.
800 - 400 and then a fast 400
1200 - push yourself on this one.  You'll have enough to get through the 400s that follow.
400
400
400
400 - do these 400s fast.  Make sure it's significantly faster than your race pace.

Run Fast,

m

Week 11

Here's the workout this week. 

600
800
1000
1200
1200
1000
800
600
400

There's a lot of total mileage here so we are doing a full rest.  Keep in mind though that by this time of year the full rest shouldn't be 4-5 minutes.  Depending on the length of the interval you should be back on the next one after 2 - 3 minutes.

Let's take advantage of the break in the heat and have some fun.

Run Fast,

m

Week 10

Hey, the 911 5ks are coming up soon.  Jump on Team Tracky Tuesday and lets have some fun.

The 911 5k on September 6th is here.  
The 911 Heros Run on September 13th is here.

Speaking of 5ks...  If you are really racing and pushing yourself it can be a tough tough event.  It's a lot of discomfort for a long time and that last mile is really challenging.  To really prepare you for the challenge I give you the following workout:

800
1200
1600
2000

That's 3.5 miles.  Full rest after each one.  I'm looking forward to this one.

Stay hydrated.  Sign up for the 911 5ks and

Run Fast

Week 9

Last week was a real tough one. Managing the slow and fast stuff was really difficult for most of us. Look for one more of those before the summer ends.

Here’s this weeks workout:
It's front loaded and with a low rest theme throughout.

400
Full rest
1000, then jog back to start line
600
Full rest
1000, then jog back to start line
400
Full rest
1000, then jog back to start line
200
Full rest
600, then jog back to start line
400
Full rest
400

Enjoy the nicer weather.

Run fast,

m

Week 8

Sorry for the late post this week.

We're building up towards something good here.  If we can keep up the short rest work we can really throw some nasty stuff at you in August

Here's the workout:


600
jog the half lap back to the start
600
Jog the half lap back to the start
400
Full rest
1200 - first 400 fast, 400 a little slower, 400 fast
full rest
1600 - 400 a little slower, 400 fast, 400 slow, 400 fast
full rest
1200 - first 400 fast, 400 a little slower, 400 fast
full rest
800

A note on the faster/slower aspect of the 1200's and the 1600: You want to do the slower parts a few seconds per lap slower than your normal pace that you do for these workouts.  The fast parts you want to pick it up and be slightly faster than your normal track workout pace.

See you Tuesday.  Stay hydrated.

Run fast,

m