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Tuesday Track Night at Waggener

PACE CALCULATOR

WAGGENER HIGH SCHOOL (Hubbards Lane, St. Matthews) — Google Maps

 

get r done

get r done

Click here to learn more about Tuesday Track Night

Weekly Workouts: 6:30 Tuesday Nights @ Waggener. (no charge) by Rich McCurdy (past workouts)

12/22/15 and 12/29/15  No Track night …We’ll see you next year on the 5th of January to start preparing for spring races.

2/02/16 Ken Combs Running Store

Published by Richard E Mccurdy Jr · 4 mins ·

Tuesday Night at the track

we will be at Waggener H.s track 630 pm

work out

Warm up 10-20 min 1-2 miles

15 x 200 200 recovery or stop start 60 sec

cool down 10- 20 min 1-2 miles

stretch out good

See you all out there

Rich

1/26/16  Tuesday night at the Track

Tonight is the night we follow up with two weeks ago Hill workouts alterating weeks at the track,

So we will be not meeting at Waggener Hs but we will be meeting at Tyler Park (see below) 630 pm – you can park on the tennis court side of the street. We will warm up before conquering the hills.

See you all out there,

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Rich

1/19/16 

Tuesday Night at the Track

Meeting tonight at Waggener H.S 6:30 pm

W/out as follows –

Warm-up 1-2 miles 10-20 min stretch out

6 / 800 – either 400 recovery or stop for 2 min start again

Cool Down – 1-2 Miles 10-20 mins stretch good

See you all out there Dress Warm will certainly be “COLD”

Rich

01/12/16

Tuesday night at the Track

Tonight is the night we start the Hill workouts alterating weeks at the track,

So we will be not meeting at Waggener Hs but we will be meeting at Tyler Park (see below) 630 pm – you can park on the tennis court side of the street. We will warm up before conquering the hills.

See you all out there,

Rich

Ken Combs Running Store's photo.

01/05/16

Happy New Year

Time to accomplish your New years goals!! PR’s anyone!!

We will alternate Tuesday nights running at the Track and Hills

starting tonight (Track)

Warm up 1-2 miles 10-20 Min ( make sure warm up good before workout cold out )

16 X 200 – 200 recovery or stop start for 1 min

Cool down –

1- 2 miles 10-20 Min

See you all out there

Rich

12/15/15 

Tuesday night at the track

Warm up. 1-2 miles 10-20 min

Workout

12x 200. 200 recovery or stop 40 sec and go

10 X 100 30 sec recovery.

Cool down. 10-20 min 1-2 miles

Stretch

See ya out there

Rich

12/8/15

Tuesday night at the track. Waggoner HS track

Warm up. 1-2 miles. 10-20 min

6x 800 400 recovery or 3 min start stop recovery

Cool down 1-2 miles 10-20 min

Stretch / push-ups / sit-up

See ya out there

Rich

12/1/15

Tuesday night at the Track

Waggener HS track (location)

Warm up 1-2 mile or 10-20 min stretch

workout

10 x 500 with 300 recovery or 2 min stop / start recovery

cool down 1-2 miles 10- 20 min stretch

See you at the track

Rich

11/24/15 Ken Combs Running Store

Published by Richard E Mccurdy Jr · 17 hrs ·

Tuesday night at the Track

Thanksgiving Holiday is around the corner I am sure your all looking at running one of the numerous races in the local area!
Fast Freddies – 5miler
YMCA Thanksgiving race
Iroquois Hill runners 5 miler

So let us dosomething short and quick to get the heart pumping and the legs turning

Warm up – 1-2 mile / 10-20 min

work out :

10 X 200 200 recovery or stop for 40 sec and go

5 X 100 strideouts

cool down 1-2 miles 10-20 min

see you out there,

Rich

11/17/15 Ken Combs Running Store

Tuesday night at the track

Warmup. : 1-2 miles 10-20 min

Workout : 5k-10k pace

800m
w/400 recovery or stop for 2 min

600m.
w/200 recovery or stop for 1:30

500m
w/300 recovery or stop for 1:00

400m
w/400 recovery or stop for 2:00

300m
w/100 recovery or stop for 45sec

200m
w/200 recovery or stop for 45 sec

100m
w/100 recovery or stop for 30 sec

2×800. 400 recovery stop for 2min

Cool down

1-2 miles 10-20 min

Stretch

See you all out there

Rich

11/3/15 Ken Combs Running Store

Published by Richard E Mccurdy Jr · 1 hr · Edited ·

Tuesday night at the Track 630 pm Waggener H.S Track

w/out

Warm up 1-2 miles or 10-20 minutes

ladder day

Starting off right with

2×200 200 recovery or 50 sec rest

2×300 100 recovery or 1:00 rest

2x 400 400 recovery or 1:30 rest

2x 600 200 recovery or 2:00 rest

1x 800 400 recovery or 2:30 rest

2x 600 200 recovery or 2:00 rest

2x 400 400 recovery or 1:30 rest

2×300 100 recovery or 1:00 rest

2×200 200 recovery or 50 sec rest

Recovery cool down – 1-2 miles 10-20 minutes

stretch / abs / push-ups

See you out at the Track

Rich

 10/27/15

Tuesday night at the Track Waggoner H.S track 630pm

Try to stay dry 😀

Warmup -1-2 miles or jog 10-20 min

Workout

10×600 200 jog recovery or stop 2min

Cool down

1-2 miles or jog 10-20 min

Stretch / abs/ push-ups

Unfortunately I will not be in attendance tonight

Rich

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10/20/15 

Tuesday Night at the track 630pm Waggener H.S track

Warm up- 1-2 miles 10-20 min

12- 400 10 K pace 200 recovery or 2 min rest

Cool down 1-2 Miles 10-20 min

stretch/abs/push ups

See you all out there,

Rich

10/13/15 

Tuesday Night at the Track 630pm Waggener H.S track

Congrats for those who participated in the IronMan this past weekend and those whom ran the Chicago Marathon

Workout

warm up – 1-2 miles 10-20 Min (stretch)

based on 5k pace (if training for a faster 5K)
Based on 10K pace (if training for 10k and marathon)

300m Recovery100m jog or Stop for 1:00
200M Recovery 200m or Stop for 1:30

x 10

Cool down Jog 1-2 miles easy (stretch) Abs/push-ups

see you at the track,

Rich

10/6/15 

Tuesday Night at the Track 630pm Waggener H.S Track

W/out

warm up 1-2 miles 10-20 min (Stretch real good)

W/out will consist of :

1 Mile – 10 K pace Recovery 400 jog or Stop 4-5 min

800m – 10 K pace Recovery 400 jog or Stop for 2-3 min

1 Mile – 10 K Pace Recovery 400 jog or Stop 4-5 min

800m- 10 K Pace Recovery 400 jog or Stop for 2-3 min

Note: Those who would be interested in having themselves timed for future workouts. (i.e Pace for workouts)

I would be timing you tonight on the 1 mile and 800 to base the pace of your workouts going forward.

cool down – 1-2 miles 10-20 min

stretch/Abs/push ups

See you at the track

Rich

9/29/15  Ken Combs Running Store

Published by Richard E Mccurdy Jr · 3 hrs ·

Tuesday night at the track

630pm Waggener HS

Bring your umbrella might get wet smile emoticon

Workout

Warm up 10-20 min. 1-2 miles /stretch

6×1000. 200 recovery jog or walk between the intervals

(10k-marathon pace )

10x 100 stride outs

Cool down 1-2 miles

Stretch / abs / push ups

See you at the track

Rich

9/22/15 Ken Combs Running Store

Published by Richard E Mccurdy Jr · 21 hrs ·

Tuesday Night at the Track

630 Waggener H.S track

w/out

1-2 Mile w/up 10 – 20 mins

4 x 200 200 recovery jog or stop/walk 60 sec

4x 300 100 recovery jog or stop/walk 85 sec

2x 400 400 recovery jog or stop/walk 120 sec

4x 300 100 recovery jog or stop/walk 85 sec

4 x 200 200 recovery jog or stop/walk 60 sec

1-2 Mile cool down 10 – 20 mins

stretch/Abs/pushups

See you at the track:

Rich

9/15/15 

Richard E Mccurdy JrtoKen Combs Running Store / Possible Churchway if track is occupied….see below for address location ..

 

Tuesday night at the Track 630pm Waggener H.S track

w/up – 1-2 miles 10-20 minutes

The workout will be as follows:

3 miles of continuious running around the track with running hard on the straight aways and jogging the curves.

cool down

1-2 miles 10-20 minutes

Stretch / ABs / pushups

see you all out there:

Rich

9/8/15 

Tuesday night at the Track

We will be running at Norbourne subdivision

Can run from the High school or park at church.

Address below if haven’t been there !

4021 Norbourne Blvd
Louisville, KY 40207
United States

W/up 1-2 mile 10-20 mins

8 /800’s with a walk jog recovery to start

Cool down 1-2 miles stretch/abs/push-ups

See you out there

Rich

9/1/15

Churchway 440_400

Tuesday night at the Track

630pm location will be at the Church Street apts.

W/up – either jog down from Waggener HS or can jog around Church Street Apts.

Work Out will be:

12 X 300 m with 100 m Jog or stop walk and start over.

Cool down – either run back to Waggener H.S or jog around the Church Apts

stretch/abs/pushups

hope to see you all there,

Rich

8/25/15  

Tuesday night at the track

Well as we discovered last week the track will be occupied for the next 4 weeks so as we will be meeting at a few different locations

This week we will be doing hills meeting at Willow park ( triangle park) outside of Cherokee in the highlands at the gazebo to then do a great hill workout

1-2 mile warm up and a series of hill repeats do as many as you can but will start out with 2x 10 I will have come set up for the repeats

Cool down 1-2 miles

See you there

Rich

 8/11/15 Tuesday night at the Track
Looks like the weather will be good for us tonight
Warm up 1-2 miles 10-20 mins
Stretch
Workout will be
200-200 recovery jog or stop walk
300-100 recovery jog or stop walk
X 8 times
Break after 4th set 2-5 min drink water
Cool down 10-20 minutes
Stretch
Abs/push-ups
Have a great workout see you out there
Rich
Stretch

8/04/15  Ken Combs Running Store

Published by Richard E Mccurdy Jr · 4 mins ·

Tuesday night at the track

Gonna be warm bring water

W/up. Run 1-2 miles 10- 15 minutes and stretch good

Workout based on 5-10k pace

2x 200. 200 recovery or start stop 1min

2x 300. 100 recovery or start stop 1 min

2x 400 400 recovery or start stop 1:30

1x 600. 200 recovery or start stop 1:30

1x 800. 400 recovery or start stop 2 min

1x 600. 200 recovery or start and stop 1:30

1x 400 400 recovery or start stop 1:30

1x 300 100 recovery or start stop 1 min

1x 200 200 recovery start stop 1min

Cool down 1-2 miles.

Stretch / push-ups and abs

See you at the track

Rich

7/28/15 

Tuesday night at the Track

Workout as follows:

Warm-up 10-20 mins 1-2 miles

Workout as follows

3 miles of jogging the curves and going hard on the straightaways focusing on your form and controlling your breathing. 10 k pace

Stride outs 5x 100

Cool down 10-20 min 1-2miles

Stretch and Abs and push-ups

Thanks again see you out there

Rich

7/21/15 

Tuesday Night at the Track

Should be a short and quick night !

Warm up 1-2 miles 10-20 min

Work out will be: your 5K race pace now

15 x 200 recovery 200 jog or complete stop recover 1:30 and start

cool down 1-2 miles 10-20 min

stretch/ ABs/Push ups afterwards

See you all at the Track

Rich

7/14/15  Ken Combs Running Store

Published by Richard E Mccurdy Jr · 1 hr ·

Tuesday night at the Track

Well hopefully the weather holds out for us

W/out.

1-2 miles. 12-20 mins warmup/stretching

1 mile – mile done at current 5k race pace plus 10-20 seconds recovery (400m) or 2:00-2:30 min

2x 400 – recovery jog 400 or 1:30 -2:00

1 mile – mile done at current 5k race pace plus 10-20 seconds recovery (400m) or 2:00-2:30 min mile

2x 400 – recovery jog 400 or 1:30 -2:00

Cool down 10-20 min / stretch

Abs/ push-ups

See you at the track

Rich

7/7/15  Ken Combs Running Store

Published by Richard E Mccurdy Jr · 3 hrs ·

Tuesday night at the track

Tonight’s Workout (latter)

Warm/up. 10-20 min 1-2 miles

2×200. 200 recovery walking/jogging

2x 400 400 recovery walk/ jogging or just stop for 1:30 and start again

2x 800 400 recovery walk/jogging or just stop for 1:30 and start again

1x 1000 400 recovery walk/jogging or just stop for 1:30 and start again

2x 800 400 recovery walk/jogging or just stop for 1:30 and start again

2x 400 400 recovery walk/ jogging or just stop for 1:30 and start again

2×200. 200 recovery walking/jogging

Cool down 10-20 min

Stretch

Push-ups and ABs

See you all out there

Rich

6/30/15 Ken Combs Running Store

Published by Richard E Mccurdy Jr · 58 mins ·

Tuesday night at the track

It’s warm bring water or something to stay hydrated

W/out

Warm up 10-20 min. 1-2 miles

Work out will be

5 x 300 x 3

Recovery will be 100m or 400m depending on your preferences

Cool down 1-2 miles. 10-20 min

Push-ups / abs. / stretching

See at all out there

Rich

6/23/15  Ken Combs Running Store

Published by Richard E Mccurdy Jr · 2 hrs ·

Tuesday night at the Track

Well hopefully the weather holds out for our fast and furious 200 workout

W/out

Warm up – 10-15 min or 1-2 miles

2x 10 x 200 Recovery either jog or walk 200 or stop completely for 1:30

Cool down 10-15 min

Stretch/ push -ups / abs

See ya out there 630

Rich

6/16/15 

Published by Richard E Mccurdy Jr · 8 hrs ·

Tuesday night at the track

Work out

Warm up 10-20 min

5 x 1000 at 10 k pace 200 recovery walk / jog or stop and start

5 x100 m stride outs

Cool down 10-20 min 1-2 miles

Abs and push-ups – stretching

Rich

See ya out there

6/9/15 Tuesday night at the track

Workout

Warm/up 1-2 miles. 10-20 minutes

Tonight we’re on track to run 4 miles jogging the curves and running hard the straight always.

Concentrate on form when running hard on straight always

Cool down 1-2 miles

If ya wanna stay around to do Push-ups / abs and stretch out

Rich

6/2/15 

Tuesday night at the track

Gonna be a much cooler night meaning faster times smile emoticon

W/out

Warmup 1-2 miles 15-20 min

Starting off with :

8×200 200 recovery or start /stop 1:30

5x 300 100 recovery or start/ stop 1:30

4×400 400 recovery or start /stop 1:30

5x 200 200 recovery or start /stop 1:30

Cool down 10-20 min

Stretch and push-ups and abs

Rich

5/26/15 

Tuesday night at the track

Workout time again

Hopefully the weather holds out for looks like 55% chance for scattered thunderstorms so bring your bathing suit if planning to run.

W/out

Warm up. 1-2 miles. 10-15 minutes

300-100 m recovery

400-400 recovery or start stop 1:30

500 – 300 recovery or start stop 1:30

600- 200 recovery or start stop 1:30

700- 100 recovery or start stop 1:30

800 – 400 recovery or start stop 1:30

700- 100 recovery or start stop 1:30

600- 200 recovery or start stop 1:30

500- 300 recovery or start stop 1:30

400 -400 recovery or start stop 1:30

300- 300 recovery or start stop 1:30

Cool down 10-15 minutes

Stretch / abs/upper-body(push-ups)

Rich

5/19/15 

Tuesday at the Track

Well it’s that time once again

Weather looks to be great not too hot but bring some water.

Workout as follows:

W/up. 1-2 miles or 10-15 minutes

5×1000’s. 1/2 marathon pace

Recovery 200m jog / walk /stop n start

4×200 10 k pace 200 recovery jog

Cool down – 1-2 miles

Can stay for Stretching / push-ups and ABs

Thanks again and see ya at the track

Rich

5/12/15 Well tracksters it’s that time once again W/out for Tuesday Warm up / 1-2 miles or 10-14 min

Stretch out

10 x 600 m. 10 k pace

200 recovery or 2 min stop / start

2 x 200 – 200 recovery

Cool down 10-15 min easy

(Starting something new )

Group Stretching and push-ups/ abs

See ya at the Track

Rich

5/5/15 Ken combs Tuesday Night at the Track 6:30 Wagner H.S track Workout this week Looks like great weather: Start : 1-2 mile warm up / 10-15 minutes 5×200 75% effort or 10K pace / 200 recovery 12×300 85% effort or 5k 100 recovery /or Stop start 1:30 minute 5×200 85% effort or 5K pace / 200 recovery (slow) 5 X 100 stride outs ( stretch out legs) Finish: Cool down 1-2 miles / 10-15 minutes 5600 meters total workout only See you at the track , Rich

4/28/15 What a great night for some track. A little lighter duty because most of your raced. If you didn’t speak up to Rich and he’ll put a hurtin’ on you.

10 -15 minute w/up   1-2 miles

10x 500   300 cool down or can start and stop for 1:30

5 x 100 stride outs

10 -15 minute  cool down 1-2 miles

Try and hit a pace in the 10k to 8 mile race pace. This should be an all out effort but about 75%. If you even want to cut the 300’s back to 6-8 (if your really beat up) that would work as well. The warm up and cool down are important. (stretch)

4/21/15 Are you ready to RACE? Planning a pace, nutrition, equipment, game face. It’s that time. You’ve been doing some of it most workouts now you get to put it all together and see what comes out. Time to put the cake in the oven. Rich has had a family emergency and can’t make tonight. Not to worry it’s mostly a “tweak” night anyway and easy to do on your own although the track is open. Longer than normal warm-up with a total distance between 6 and 8 miles….or 45 minutes to an hour. After 20 minutes of easy jogging you’ll hit ONE 800 or a half mile at your projected mini pace (two if your doing the marathon) Get a good recovery (400 ) after that and then 2 x 600 at that same pace or a couple seconds faster. Follow that up with 4 x 400 at the same pace (2 seconds per 400 faster than half marathon pace) all of this with a lap (400 ) recovery.  Balance the rest of the workout with what it takes to get your 45 min- hour total. This is just a tune up and should be minimally hard. If your hitting it any faster than suggested it could be a problem. The taper is the treat!  Tear it up on Saturday.

W.U. – 1 x 800 , 2 x 600, 4 x 400 (all with a 400 recovery) C.D. <—- Summary

4/14/15 Nice temperature at least. Rain should be gone by tonight.

Work out

10 – 15 min Warmup

2/200     200 recovery

3/ 600. 200 recovery

3/800 200 recovery

3/ 600 200 recovery Hit these and the 800’s right on your 10 k race pace. 

2/200 200 recovery

10-15 min cool down /stretch

4/7/15  Hopefully the rain will let up but with this warmth it’s tolerable. Make this a FORM night. Get good running form. Spot it in others and mimic.

Workout is as follows

1 mile / 10 min w/up.

3/ 200.  200 recovery / walk jog    Faster than 5k pace

3/ 300.  100 recovery / walk jog Faster than 5k pace

3/ 400.   400 recovery / walk jog  5k pace

3/ 500.   300 recovery / walk jog 5k pace

3/ 600.   200 recovery / walk jog  2-3 seconds slower than 5k race pace

1/ 800. 400 recovery / walk jog 10k race pace

Cool down 10min

3/31/15 Tonight a good pace  workout that should give you confidence for a ten miler this weekend. After a good  10 min jog warm up lets hit 6-10 x 500’s at race pace. Time the first 400 and gut out the final 100. 300 recovery walk/jog. 6×100 strides and 5 min jog cool down.

March 24 Last Hillfest session for a while as we begin to sharpen for spring races. Tonight. Meet at Willow Park /Cherokee Triangle and we’ll knock out some hill repeats after a short jog warmup. Train your body to conquer those hills at  Papa Johns. Knee lift and arm drive over the top! 6:30 pm

What is Track Tuesday?

Typically, we do two types of “speed” or “track” workouts. One would be pace oriented, meaning we will be in a 70 to 80% threshold type of run. This would be closest, or should be, to race approach. We pay close, close attention to our pace and we check splits sometimes every 200m. Variation should be no more than a couple or so seconds per effort. The other type of workout we do are 90 to 100% effort. These are faster than race pace almost a “I wish” pace. These require more recovery and really push the personal tachometer (i.e. heart rate). The key to which one we are doing is the amount of recovery. If your heart rate is getting back down to zone one, then that’s a complete recovery, thus the efforts should be faster than race pace. If your heart rate is only dropping to zone 2 or 3 (15% less than the effort), then that would be a pace workout. You can manipulate each workout to which of those you want just by increasing or decreasing the pace of the recovery.

What else to know about Track Tuesday:

  • Trying to figure out how fast to go? Check out our pace chart PDF/ EXCEL.
  • Track etiquette has faster folks on inside lanes and working outward — this way nobody gets run over.
  • Anyone of any ability can come to Track Tuesday! Don’t be afraid to ask questions. We’ve all been there.
  • When you first start speed sessions, we recommend doing half the repetitions for the first few weeks.
  • Please bring your own water!

3/17/15 Happy Irish and Green and Patty’s Day back at Waggener Track. We’ll sharpin those Dreadmill legs tonight with a set slower than 5k race pace of 200’s and a set faster. (1-3 seconds on either end) Start off with a good 15 min jog warm up and stretch. Then the slower set 7 X 200 (200 recovery) take a 600 jog and then hit it again with 7 x 200 a click or two quicker than your 5k race pace. This should set you up for good 10k this weekend. @RhodesCityRun. Cool down 5 min jog.

3/10/15 Hillfest again tonight. Meet at Willow Park /Cherokee Triangle and we’ll knock out some hill repeats after a short jog warmup. Train your body to conquer those hills at Rhodes City Run and Papa Johns. Knee lift and arm drive over the top! 6:30 pm

3/3/15 The track looks good albeit a little wet. A little bit of a shorter workout but get a warm-up in of at least 15 minutes. After that and a bit of stretching we’ll hit 10 x 400 with a 400 recovery at or even a second or two faster than 5k race pace. This is an excellent tuner upper if your racing Anthem this weekend. 5 min jog cool down.

2/24/15 Sorry the track is still slick as you know what. Soooo we’ll hit up the hills again and work on that leg drive up and over the top.Everyone meet up at Cherokee Triangle / Willow Park @ 6:30 for an hour of hill raising fun. Rich will guide you to some “hill raising” fun.

2/17/15  Have access to a treadmill? 10 min jog warm up 6 x 15 second pick ups ( getting up to 5k race pace) ,

10x 2 min at same race pace followed by 1 min jog recovery ,slow. 10-15 min cool down jog. Fill the whole hour with cool down. Fingers crossed for clear roads by the weekend.

2/10/15 A good night for some hill repeats. Everyone meet up at Willow Park @ 6:30 for a short 2 mile jog to the hill. Remember to use arms to drive over the top. Start gently then get into it over the final 3 and OVER the top. Jog back shortest distance to the park.

2/3/15 Sorry it’s late getting up. I hope Rich is okay , he’s been awol since yesterday afternoon (txting awol). We assume he’ be at the track tonight for some 800’s at that CITY RUN pace. #runsmart.  Looks like a good night for these so try and hit them on pace and be consistent.  Warm up 10-15 min jog and stretch and be ready to peal off 7 x 800 with a 400 recovery at your race 10k pace. If that feels a little easy pick up the recovery some. We’re going after muscle memory for that 10k pace. 5 min cool down jog.  The recovery is a jog btw….no lolly gagging :D Also if you can regroup on the recovery it helps the group more for the efforts.

Rich is well…His workout is The Start of working up to 10 x 800’s

5×300. Recovery 100 jog/stop

6×800 jog 400 / stop /walk

4×200 jog 200/ stop walk

Recovery run 10-15 min

Stretch good

Next week starting hills Tyler park

So you have a choice

1/27/15 Let’s get off a slick track and hit those repeat hills again at  Tyler Park.  @6:30 be warmed up and meet Rich @ Tyler Park Tennis Courts. Wear reflectivity please and or blinky. Plan for about 45 minutes to an hour. Warm up well and stretch , 5/10 minute cool down. Remember on the hills to start the hill slow and increase effort OVER the top. Gradually let it out.

1/20/15 Awesome January day for a track workout. Get some jogging in before 6:30 at least 10 min and stretch.

warm up set (5k pace)4 x200 (200 jog/walk),  main set 10 x400 (400 recovery) 5x pace , 4 x200 (5k pace , cool down set) ….jog 5 min cool down.

1/13/15 Tonight we’ll knock out some hill repeats. @6:30 be warmed up and meet Rich @ Tyler Park Tennis Courts. Wear reflectivity please and or blinky. Plan for about 45 minutes to an hour.

01/06/15 We are starting our build up to 10 x 800 – ten min jog and stretch warm up (important important important)  Slow build 5 x 300 Recovery 100 walk/jog. Main set  6 x 800 at 5 mile race pace / cool down set of 4 x 200 (same pace or a tad quicker). 5 min jog cool down.

 80012/23/14 Holiday break until January 6th . Don’t forget the HANGOVER CLASSIC on the first. Fast 10 miler

12/16/14 Keep the momentum up with a winter (nearly) track workout before the bad weather sets in. Start with at least a mile or ten min. jog warm up. Then at 5k race pace

3x 200 with 200 recovery walk / jog

3 x 300 with 100 recovery

3 x 400 with 400 recovery

3 x 500 with 300 recovery

3 x 600 with 200 recovery

1 X 800 with 400 recovery

Cool down ten minute jog. Stretch

12/9/14 Perfect track workout weather. Get a good warm up in 10-15 minutes and stretching. 4 x 300(100 recovery) 8 x 400 (5 k pace set 400 recovery) 4 x 300 (100 recovery) Jog cool down 10 minutes

12/2/14 Workout :  w/up 10 min

2/200- 10 k pace 200 recovery

10/600m 10 k pace 200 recovery jog or walk/jog

2/200- 10k pace 200 recovery

5/100m strides

Cool down / 1-2 miles

Santa Sprint 5k Barrett Middle School this Saturday

11/25/14 Good luck to those racing a Turkey Day race. We have three good ones here in town for many years. So we’ll do a tune up tonight. 15- min jog warm-up. 15 x 250 (on 5 mile race pace) jog 150 recovery , 5 x 100 stride outs /build ups and a 10 jog cool down. GOBBLE GOBBLE

11/18/14 In the interest of safety and health we will not be having track tonight. If you can get out and do some 2 min , 2 min off x 10 that should maintain until better weather. Thanks Tom for the lights check

11/11/14 Happy Veterans Day – thank you for your service. NOW…get running. 10 min jog/stretch warm up , easy.  Ladder, efforts done at or a little under 5k race pace.

200 /200 recovery, 400/400 recovery (or 2 min walk) 500/300 jog recovery , 600/400 recovery (or 2 min )  back down the ladder 500 (300 rec) ,400 (400 recovery) ,200 (200 recovery)  / 5 x 100 stride outs 5 min jog cool down.

advanced are adding

400/400 rec, 500/300 recovery, 600/200 recovery, 800 /400 recovery

5 min cool down.

 11/4/14  Great night for some real PACE work. Calculate your 5 mile race pace for this one (use pace calculator above) and hit these on pace. (remember lots of 5 mile races coming up) 10 min jog and stretch -> 10 x 600 (one and half lap) and 200 slow jog recovery. Keep that recovery peppy because the efforts are a SLOW 5 mile race pace. :D End up with 5 X 200 stride outs and 5 min cool down jog.

10/28/14 get a relaxed 10 min warmup stretch and be ready to punch the lights out of 15×300 tonight. 300 recovery jog or u can back walk a 100. Lots of recovery so if you didn’t race last weekend or this coming you should be able to get theses under 5k race pace. Followed up with 10 x100 stride outs. Cool down 5 min jog.

good luck to those headed to Indy. Hopefully we will get track lights by tonight or next week. Rich will start collecting $25 checks or cash with your name on a piece of paper. Thank you. One time payment for the light season $25.

10/21/14 Yay we have the track back. A longer workout tonight so slow it down to 10k race pace. If your racing the Urban Bourbon then slow to just a little quicker than race pace. Warm up 10 min jog and stretch. Then we’ll knock out 6 X 500 (300 recovery full) Run these like extended 400’s. Your just taking the effort on around the turn. If your new to intervals stop it there. Otherwise , followed by 6 x 200 (strides like) and 200 recovery. Cool Down 5 min jog.

10/14/14 at least one more night of an occupied soccer field. Which is quite alright. Many of you haven’t done the NORBOURNE 800’s so tonight’s the night (as Rod Stewart said). 5 for entry level newbies and up to 8 for the bold ones. Remember the start is up at the apex of the circle at the Breckinridge Lane end. Your going to want to run these at about 5-mile to 10k race pace. The recovery is 400. Meet and park at Waggener , then jog over to the Start. Below is a diagram of the start and finish . There will be orange pylons.  ENJOY! The track is coming back soon.

norbourne

10/7/14 A lot of things working against us tonight. Rob and Rich are out for tonight. Happy Birthday Rich. It’s supposed to be raining at track time and Waggener has a soccer, I’m sorry FOOTBALL match as well. Let’s regroup next week and be ready to roll.

9/30/14 Sorry gang the track is in use tonight by the school soccer. Not to worry , you have some options. We recommend the INDIAN RUN by Rich McCurdy. He’ll separate you in groups of speed and explain the Effort and Recovery way to do the Indian Run. If that doesn’t suit ya, there are the 400’s like we did last week. Soon to come are the lovely 800’s on Norbourne , so stay tuned.  Get a good ten min jog in before the run tonight.

9/23/14  10 min warm up by jogging over to Churchway. (park at school and jog over @ 6:30 ) Nice smooth but limited recovery workout tonight. (track is being used by Soccer) Orange S…start..(by the drain) smooth 400 at 10 k race pace to the orange F. (sidewalk in front of house). The recovery is just short of a 100 so walk / slow jog that to finish up the loop. Do 2 sets of 6 x 400 (4 X400 new to intervals) in between the two sets take a full 500 lap recovery and regroup. Regroup as often as you can to help everyone out. Front end slow down during recovery and back end keep it moving during recovery. Warm down by jogging back to school. It’s fun to get off the track occasionally looking at other things. Rob Wiley will be leading the workout and get you started. Thanks Rob.

Churchway 440_400

9/16/14 Cooler weather mean’s even more warm up….get in at least 10 jog then stretch 5 minutes. 5 x 800 with full recovery or easy jog 400 followed by 6 x 200 with two hundred recovery. Knock the 800’s out at 5k race pace…then the 200’s just a click or two faster pace. 10 min JOG…cool down. HIT THOSE NUMBERS (projected pace and time) . Use the PACE CALCULATOR if you need it!

9/9/14 Great night for an INDIAN RUN….4  miles of it (16 laps). Lengthen out your efforts not rapid passing but long sustained efforts tonight. Hydrate well!

9/2/14 10 min warm up jog easy and stretch. This is good leg turn over workout. Efforts are short and fast….Faster than 5 k race pace….200 effort/100 recovery….100 effort/100 recovery  x 10 then 5 min jog.  Followed by the same thing again. 5 min jog walk cool down. Newbies will do 5 and 5 ….

Discussion

4 thoughts on “Tuesday Track Night at Waggener

  1. Is this the venue to get help on running technique from someone at KCRS?

    Posted by Lynn Thomas | March 3, 2012, 9:06 am

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