7:00 ready to go … Tuesday Nights … T2 Team Tuesday … Every Tuesday for 28 years!

PACE CALCULATOR

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

Click here to learn more about Tuesday Track Night

Weekly Workouts:

 02/21/12 Okay now we’re starting to get some good cookin’ going. Another set of 800′s tonight. YEP, seven of those bad boys for lanes 1-4. Lane 5 will do 6 and lane 6 will do 5. Remember these are at 5k race pace or 4 mile race pace….just a little quicker than you GOAL 10k race pace. Check the pace chart above to find out what that half mile effort should be. The recovery is a 400. Please try and regroup during the recovery lap. Don’t push that recovery too hard. It should take you about 2/3 rds as long as your effort. (or longer, just try and jog it). No 5:30 show tonight, just the 7 pm one. I’m waiting to hear back about the child care but I think it will happen.

02/14/12 Happy Valentimes day runners. Your sweetie will be glad your at the track tonight getting a little anaerobic. David Hsu will be doing the same workout at 5:30 if you have to rush off for a sweetheart dinner.

4 X 200 , warmup type pace NOT ALL OUT….5k pace or slower

4 X 400 , just a little quicker than 5k race pace   (recovery 400)

4 x 600 , 5k to 4 mile race pace (recovery 200 recovery)

Lanes 5 and 6 just do 2 X 200 on that first set. Not sure about the baby sitting tonight but we’ve been lucky about having someone to watch kids. text or call me if you need this. 5024170386 thanks.

02/07/12 Another good chance for track and pace work. Work out your 5k race pace per 400/divide that by two and add that to the 400 for your 600 pace. Recovery is only a 200, so be careful. Lane 1-4 can get 8 of these in. Lanes 5 and 6 will do 6 repeats. Hit that PACE! David Hsu will start a group at 5:30 if you can’t wait until 7. We might have some sitter help at 7. Start thinking about water too. (hydrate)
8×600/6×600

1/31/12 What a great night for a track workout. 800 ‘s woo woo, add one to what you did last time we did 800′s. Lane 1-4 can get 6 done. Lane 5 and 6 can do one less. Remember your 800 times and keep them consistant. (5k race pace). The recovery is 400. Please regroup during the recovery. This is not a blast it recovery session but regroup but keep jogging. Remember to get in a couple of miles warm up and a mile warm down.

To recap 6 X 800 (400 recovery) . 5k race pace. …Check the pace calculator above to find your 5k race pace. It will give you a mile pace and just take half of that. See you tonight.

01/24/12 What a great January day. Not so good for selling cold weather running apparel but what the hey. How about a mile then some 300′s. We’ll knock that mile out of the way. 10k race pace or about 80% perceived effort. (15 seconds per mile slower than 5k pace) after that we’ll jump down to 300′s (3/4 lap) and hit them at 5k race pace , taking a 100 recovery. Lane 6 will do 9 of the 300′s and lanes 1-5 will get in 12 x 300, no sets, straight through. If you don’t know your pace for the 300 , then figure it out before tonight. TIP…400 (quarter mile) pace for 5k? half that and half that , added together. See you tonight and also there we be a representative from GIRLS ON THE RUN (Leslie) getting some exposure for that good cause. Thanks

01/17/12 We’ll take the temperature. Hopeful the rain stops but we’ll be there with the first of a series of 800 build ups. Eventually we’ll get to TEN. But tonight we’ll start with 4 and 5. Lanes 1-5 will get five in , and lane 6 will do 4. These are 800′s done at 5k race pace. As we increase the numbers we’ll slow a bit to 10k race pace. The recovery is a 400. See you tonight.

5 X 800 2 laps (400 recovery, 1 lap)

01/10/12 Wow on this weather. It doesn’t get much better. Next week we start the 800 build. Tonight lets rip some hot in cold, on and off, sweet n spicy 200′s. Lanes 1-4 should get in 2 sets of 8, 600 betwsen sets, regroup. Lanes 5-6 , 2 sets of six. On the off (slow recovery) keep it brisk…12-15 seconds slower than the effort. Outside lanes 20 seconds slower. Enjoy a rare great January track session.

01/03/12 Actually it’s not a bad night for a track workout. A little cool, but with a good 2 mile warm up or so you can rip off some easy 400′s tonight. How about we get in a dozen or ten….Lanes 1-4 get their twelve in and the outside two lanes get in ten. We won’t break these into sets for the recovery is a 400 as well. Let’s get these done at five k pace which shouldn’t stress things too much. 12 x 400 , 400 recovery , warm up 2 miles (mile at least) and warm down a mile. Stretch stretch after the workout. No child care tonight. If you would like it next week, email me @ LarryH@kencombsrunningstore.com

12/27/11 What a nice night. At least it’s not cold. Another couple of weeks and the TRAINING WILL BEGIN…in the mean time keep what we got. Tonight all are doing a mile about 10 seconds slower than 5k race pace (roughly 10k or 5 mile race pace). After a lap recovery we’ll knock out two sets of 4 x 400, all with a 400 recovery. Lanes 5 and 6 will get in one set of those 400′s. The 400′s are in 5k race pace, so a little faster movement than in the mile. (logically) . Thank you for your light money contribution. We have it covered now. If your racing on Sunday this is a good tune up and plenty of time to recovery before race day. See you next year if you can’t make it tonight.

12/20/11 Hopefully the rain will hold off tonight so we can get a little anaerobic running in. Simple little workout…. No 5:30 session tonight.

Lanes 1-4 will knock out 4 x 1200 . Same pace as the mile efforts last week. Recovery is one lap.

Lanes 5-6 will get in 3 X 1200 . Please time these efforts. I’ll set up a 800 and 400 cone so you can check your splits and be on target for that 1200 time (5k race pace). Merry Christmas and Happy Hanukkah.

Any interest in taking off next week? coming back on the 3rd and begin the focus on SPRING? I’ll post a poll.

If you would like a Track Session on Tuesday , Dec. 27th (Waggener High School)

(polls)

12/13/11 Just a few more weeks of maintaining and down phase but we still need to keep what we have or not fall back too much. We have a person to watch any kids too $5 . No 5:30 session I don’t think but I’ll post it if someone is going at 5:30. BTW

David Hsu will be there @ 530 , so if you want to hit it early ….get up there with Dave.

Lanes 1-4 , 3 times a mile with a 400 recovery. All at 5 k pace. Lanes 5-6 , 2 x mile then 2 x 400 , all at 5k race pace.

I’ll place cones for start of mile and show you the half marker. (for pace) Rember a watch is important to do these correctly. Merry Christmas and happy holiday.

12/06/11 Nice night for an on / off set. Lanes 1-4 can do 4 miles of these….Two hundred on (far north eastern stagger lines) on and two hundred off. That’s 16 laps of these. Lane 5-6 will do 3 miles or 12 laps of the same. First mile of these 70 percent , second mile 75 percent , third = 80 percent , and last mile 90% . Descend in time ….example 8 min first mile , 745 second mile, 730 third and 720 (or best you can do ) last mile. Keep in mind if your in the outter lanes your mile time will reflect a longer distance run. So in Lane six check you mile about at the Two Hundred Start. Lane 3 would check mile split at the start of the home stretch. I believe David Hsu will be starting these at 5:30 if someone prefers and earlier time . Also we have a baby siter ($5) at 7:00 but need a heads up if you would like her (them) to come. Please text me or call 502 -417 -0386 if you would like her to come. Keep maintaining what you have until the first of the year when we get a little more focused and start to key on Spring races.

11/29/11 UGHHH at this weather. Let’s just keep the wheels rollin’ and motivation inline. Tonight we’ll do 3 and 4 miles of straight aways. I’ll have two alley’s ( combined lanes to make a big lane) So we’ll do a 4 mile and a 3 mile run on the track. I’ll set it up so you in the outside lane can check your mile and two mile split. Lane 1 will do 4 mile run and pick up on the straights.Btw , if you want to start early. David Hsu maybe doing these at 5:30 as well. I’ll be on deck and can watch a youngin or two or maybe Brittney and Jessica may. I’ll be there 6:45

So lanes 1,2, and 3 will do a four mile run , picking it up on the straights , recover on the turns. Lanes 4,5, and 6 will do a 3 mile run doing the same. The efforts on the straights should be about 5 k pace effort or 80% effort. Thanks for the light money. I’ll run over a check today.

11/22/11 Option Night. With most of you racing in two days you have a couple of options for tonight. Also consider the weather.

1) David Hsu will be leading a 5:30 session doing the same thing. If your racing on Thursday then cut it in half. One lane should be enough but feel free to spread out if you like. 5 x 800 in 5 k pace with a 400 recovery. If your racing , go for your 5 mile race pace and do 3 or 4 (depending on where you at now…)

2) 7:00 We’ll do the same as above. If your racing Thurs , then 3 – 4 x 800 in your Thursday Race pace NO FASTER. It’s just a momentum day. Keep the ball rolling.

If you gave me cash and I haven’t posted your name a the top then please remind me. E MAIL larryh@kencombsrunningstore.com

NO BABY SITTING TONIGHT….They are on vacation.

11/15/11Fingers crossed that it will dry up by tonight. At least it’s warm.
Lanes 1-4 keep with the same pace as last week only this week well do these in two sets of 5 x500-lanes 5 and 6 are doing two sets of 4. Do these and time them just like your 400′s, just extend the effort on around the turn. Recover jogging the rest of the lap.Time only the 400.
Brittney and Jessica will be watching kiddos for $5 ea. If you want some help on that front as well. 400′s are on 5k pace.
11/08/11 Wow at this weather. A dead person could run tonight. Afterwards you might wish you were. Let’s get a workout that’s tried and true. New lane lines should help on these…..Lanes 1-2 – 12 x 400 , 400 recovery (jog jog jog that recovery) pace is 5 k race pace. Lanes 3-4 should get in 10 x 400 , 400 recovery and keep moving on the recovery. JOG it….please but as slow as you like. Lanes 5-6 9 x 400 , 400 recovery. Get a good warm up and cool down of at least a mile warm up and a half mile cool down (a mile if you can ) think about the drills too….add some butt kicks afterwards, or some skips or high skips…..Great races you guys / gals are doing this fall. If you up for this Saturday you should get plenty recovery with today being your last hard day. I Will be cheering you on.

11/01/11 Some great performances out there this fall. I hope the track work is one of the tools that is making it happen for you. We’ll keep the pace and anaerobic work going on as long as weather holds out. Tonight is definitely a combination workout. The longer intervals are ON pace while the shorter ones are under or just a hair under pace. So …that said

1 mile, 5 k race pace for everyone / 2 x 1200 2 seconds per quarter faster than 5k race pace/2 x 400 3-4 seconds faster than 5k race pace <—- Lanes 1-8

1 mile , 5 k race pace / 1 x 1200 , 2-3 seconds faster than 5k race pace/1 x400 4-5 seconds faster than race pace. <— Lanes 5-6

RECOVERY IS 400 all around the above. Enjoy the November!

10/25/11 Well last weeks weather didn’t turn out but tonights looks G R E A T. We’ll expand those 600′s we did last week to 800′s this week. We’ll do two distances. Lanes 4,5,6- will get in 4 or 5 x 800. Lanes 1-3 should be able to do 6 x 800, a couple or three seconds per 400 slower than last weeks 600 pace. A good steady effort tonight…recovery is a fair amount , 400. Enjoy.

10/18/11 Wow on the weather. Not many more of these PERFECT evenings for running. We’re going to expand the 300′s we did last week to 600′s. So we’ll get a 200 recovery and do 7 x 600 for lanes 1-4 and 5 x 600 for lanes 6 and 7. ALSO..the cavieat…..is continuing that same pace for 800 at the end.

So 7 (5) x 600 , 200 recovery….(400 recovery on the last on 600 ) then 1 X 800 (same pace) Know your 5k race pace for this workout. .

our track is now back

10/04/11 Another fine night for some leg turnover. We’re back too on the track at Waggener Tonight. Special Guest the New Balance Tech Gal…I’ll also make sure and have some giveaway items along with drinks!

890 (New Balance Shoe)

New Balance presents our lightest trainer yet! Engineered from the ground up, the neutral 890 is a new kind of lightweight shoe, each part designed with purpose. The New Balance 890 is getting recognition all over the fitness community: it was named Best Neutral Shoe by Womens Running magazine in May 2011.

09/27/11 Rejoice , rejoice to all this great weather for running. Last night for the road til next fall. We’ll wrap it up with 800′s again at Norbourne. Lets also do something a little different by having half n half. So we’ll attempt to get the first 400 a little quicker than the second 400. This is just the opposite of how you want to race. (or should race) . I’d like to see you hit at least 3 seconds faster on the first 400. (it’s slightly down hill too). The plan here is to work on NOT falling apart if you’re a little quick or withdrew a bit too much from the bank.

So if your 800 is 3:30 normally when doing 800 repeats (7 min mile) , equally run splits would be 1:45 1:45 but…..tonight try for 1:42 and 1:48. Again this is not optimal for race strategy but occasionally it happens and we need to be prepared. Prepare for adversity then it won’t be adverse.

5,6,7 x 800′s. The 7 is for those marathon training or those trying to stay away from home a little longer. The bulk of us will be doing 5 or 6 x 800.

Cheers.

09/20/2011 Not alot of these great summer Tuesday Night Track Sessions left. Let’s get this last one of 2011 in and enjoy it. Fast fall running is right around the corner. Probably just two more NON TRACK nights so we’ll head to CHURCHWAY tonight for some simple with short rest 400′s. I’ll try and mark the 200 for you too so you know your half split. 3 groups tonight.

Alpha company – 2 sets of 6 x 400′s. Remember the recovery between efforts is only 88 yards. Take a lap and 88 between sets. Stay smooth and consistant.

Bravo company – 2 sets of 5 x 400′s . Same as above.

Charlie company – 2 sets of 4 x 400′s . Ditto

We’ll meet at the school and jog over to Churchway . Sharper running tonight, a good 2-3 seconds faster per 400 than your 800′s. Stay good and anaerobic until the big recovery.

09/13/11 Hopefully we can get on the track but last I checked there was a soccer game. If we don’t get the track we’ll jog over to Norbourne. These 800′s we’ll do will be a little different. I’ll set up some hot and cool zones in the 800 where we will alter pace either by increase or decreasing pace. There will just be two per 800. Total 800′s will be 4, 5 , and 6 (for our long course peeps). Don’t forget a water bottle tonight and a watch! We’ll see if we can hit same 800 pace but more likely we’ll be a couple to 3 seconds slowe due to the pace change. Pace C O N F U S I O N.

09/06/11 Thanks gang for hanging in there with us during the month of Soccer at Waggener. Tonight we’ll go ahead and park at Waggener but run over to Churchway again for some 300′s. Two groups tonight a distance group and mid distance one. The distance group will slow down a bit running more like 5 mile race pace. The effort is a 300 meter (330 yard) effort. The recovery is almost a 200 so a bit more than we’ve been getting when we do 300′s on the track. I’ll “CONE” it so you know where to start (usual spot) and stop. We’ll do these in two sets and take a lap jog in between sets. Remind yourself to look at your form. I’ll try and help you too…Lean , but from ankles…forward…short stride (90 rpm) .

Distance side – 2 x (10 x 300) 5 mile race pace and a lap recovery between sets.

5k – 10k racing 2 x ( 7 x 300) 5k race pace. ( normally the outside 2 lanes)

08/30/11 Good news. We got Waggener back. When? not today but starting next Tuesday. I was told this Tues is a soccer game so we’ll meet at the school and jog over to Norbourne. See below link if you don’t know where it is. We’ll do another set of 1200′s over there. I’ll show you where this ends. We’ll just do 4 of them but that will be a plateful. Thanks for hanging in there with us. Thanks to many of you for volunteering at Ironman Louisville too. It soooooo helps to see a familiar kind face out there. Oh and your face too! :0. And props out there to some of our IM finishers as well. Ones just getting started will do 3 of these 1200′s. (3/4 miles).

08/23/11 Can’t get much better weather for some threshold running. Or should I say SUB threshold because tonight recovery is limited. We’ll jog from store at 7 pm to Churchway. Here we’ll go in two groups. A group will do 2 x (6 x 400)Take an entire loop jog between the two sets. The recovery between the efforts is just 88 meters so be careful. Definitely no faster than race pace. More like 4 or 5 mile race pace. The lack of recovery will get you if you start too fast. B group will do 2 x(5 x 400) Same recovery as above. This is a good workout for prepping for a fall 5k or 10k. Think of form on the second set when you start to get tired. I’ll remind you. Also , it looks like Waldon may be a possibility but I’ll need some input. Since there are no lights over there we can get a little longer running in daylight by moving the fall and spring hour to 6. This maybe too early for most. I’ll like to know what the majority think. Also I am thinking of breaking for 8 weeks Dec, Jan. I’ll see if I can find a poll to put up here so we can get a vote.

08/16/11 We’ll get off the track and do some 800′s over at Norbourne tonight. 5 x 800 for group A and 4 X800 for group B. It’s nice to get off the track occasionally and get a new sense of speed on the road.

On that note….JCPS has a new directive. It was passed on to me by the athletic director at Waggener. After 29 years (Ken Combs, my step father did it for 7 years and I put it on for 22 years) we no longer can use the track. As I understand it, adults aren’t allowed on school property. I assume this means non parents of school students. And as I understand, this is all JCPS schools. So until we can come up with another non JCPS school we can bounce back and forth between Churchill Apartments and Norbourne. Anyone with connections to Sacred Heart or Waldon? Neither of these schools have lights but we could either take a break from Nov – March or move the time up to nearly daylight hours. Sorry , it was a nice dance while it lasted. larryh@KENCOMBSRUNNINGSTORE.COM

Oh , yes and I would imagine we can’t park at the school either so you can park elsewhere , or with me at the Store (4137 Shelbyville Road) and jog over to Norbourne tonight. Please be ready to jog over @ 7 pm. Excuse me while I cry a bit.
08/09/11 ON OFF NIGHT A nice little break in the weather will make this whole workout seem like it’s down hill . Lanes 1-4 will get in either 4 or 5 (distance workout) miles of these on/off for two hundred. I’d like you too , to check you mile splits as well as your 2oo on and off. The off for lanes one and two should be no slower than 18 seconds slower than your effort. Lane one no more than 15 if you can. Lane 5 and 6 will do 3 miles (12 laps) of the same. You get up to 20 seconds slower on your recovery (your running longer recovery than effort) So if you please , all of you, time some if not all of these recoveries. Let’s keep em moving. If your taking too long to run your recovery then slow down the effort.

Summary : Lanes 1-4 16 X 200 , 200 recovery. (20 x 200 for long course training) Break after half way for water and re group. Lanes 5-6 same as above but 12 X 200 , 2oo recovery. Try and keep with people about your spead. Doing this alone is

8/02/11 Maintain form and start easy, it’s hot. I’ll have water but try and bring one bottle as well. We’ll expand last weeks 800′s to 1200′s this week. If your 5k training and in lane 1-4 you’ll do 4 of these. If your training for a longer event (more than 10k) then add one more and also a final 400 (same pace though). Recovery is a 400. Take a break after every two and regroup , get water , maybe a swandwich or two .

Lane 1-4 will do 4 or 5 x 1200 (those doing 5 will add a 400 too at the same pace , yellow line start). Just to keep form while tired.

Lane 5 will do 3 x 1200 and add on a 400 (yellow line start) , drink and regroup after 2.

Lane 6 will do 3 x 1200, again a 400 recovery, drink and regroup after two.

Try and get a 800 cool down everyone. Stretch…some too.

7/26/11 Tonight we’ll reminisce with some 800′s (half mile) borrowed from the spring. In case your A race this summer is a “longer” event I’ll put out two options. First is as usual , 5k 10k workout the “add ons” are for those needing a little longer slower effort. Lanes 1-4 6 x 800, 400 recovery. Get water half way through or sooner if need be. Lane 5 = 5 x 800 , Lane 6 = 4 x 800. Remember these are in the 5k race pace range.

Now for those long course folk , just add 2 more 800′s. I would break them down into 2 sets with your break half way through. Or you can break after three with the rest of the peeps then another after three more. These should be a little slower than when you do 6, more like 10k to 8 mile (who races 8 miles?) race pace. consistent pace is key and a good moving (jogging) recovery (400) important.

6 x 800 (add two for long course) / 5 x 800/ 4 x800

7/19/11 Good ole summer track workouts. A classic summer day gets a classic track workout. YIPPY 400′s. The “lovedaa by one and all” 400 repeats. These are a little quicker than your current 5k race pace. They are done this way in order to get you comfortable with a “race pace.” Lanes 1-4 all have the honor of 3 sets of 4 x 400. Remember fluids afteris each set. The recovery is 2o0 between efforts and a 600 between sets. Lane 5 will do 3 sets too but only 3 on the last set. Lane 6 will do 3 threes sets of three. WATER WATER WATCH…..in that order.

3 (4×400) 200 recovery / 600 recovery. es tan bueno

7/12/11 It may feel more like SWIM practice tonight. Fluids are very important in this heat. It’s very easy to do too much so monitor yourself. I will bring back up water but have more if you need it. Tonight we’ll start slow with a mile a little slower than 5k race pace. So about 4 or 5 mile race pace. You should be good and anaerobic but not be all out by any means. Take a 2 lap recovery (800) then we have 2 x 800 a shade quicker, and on that 5k race pace effort. 400 recovery after each of those 800′s. Then we’ll finish up with even quicker 4 x 400 (lanes 1,2,3)

3 x 400 (lane 4), 2 x 400 (lane 5), 1 x 400 (lane 6)

Drink after each of the three segments

summary 1 mile , 2 x 800 , 4 (3,2,1) x 400 – recoveries are 800, 400, and 400

07/05/11 Another beautiful night to reach deep down and get comfy with some “lack of oxygen.” One of our favorite workouts is the limited recovery or faster recovery workout. What we mean here is to just slowdown no more than 15 -18 seconds slower on the recovery 200 than on the effort. Lanes 1-3 would slow even less with less distance to cover on the recovery. So lanes 1, slow down 10-14 seconds , 2 – slow down 11-15 seconds. Lane 3 should slow down 12-16 seconds. And so forth.

Lane 1-4 should do 4 sets of 4 x 200, 200 fast recovery (600 jog , drink and regroup between sets).

Lane 5-6 will do 3 sets of 4 (same as above on recovery) .

I think we might have a desperate (to watch youngin’s) 14 year old too , if you want to bring a child or three for the football field or playground. Fingers crossed.

06/28/06 It’s a perfect night for track training. Embrace some anaerobic air and use it to your advantage. Get a good warm up and then stretch in. Don’t forget your water and watch. We’ll get some pace work (slower track speed at 5k pace) but we’ll keep the recovery limited. We’ve done these 300′s before. We’ll do sets of them where we can get that heart rate back down between sets but not between the efforts. Lanes 1-4 can do 4 sets of 4 of these. Lane 5 can do 3 sets of 5. Lane 6 will do 3 sets of 4. Remember your numbers here. The recovery is 100 and 500 between sets. COOL DOWN

06/21/11 Let’s stretch this out a bit. We’ll rely a bit more on conditioning than leg speed. All but lane 6 will do four of these 1200 (3 laps) or 3/4 of a mile at 5k date (now) pace. Lane six rips up 3 x 1200. Recovery is a 800. The recovery is ample so if you want to jack it a bit and get under your date 5 k pace then do so on the last couple. Check your splits at the half mile mark. ( yellow line )
Water/ watch / warm up stretch / warm down/ have fun…LONGEST DAY OF THE YEAR….

06/14/11 We’ll son of preacher man, I thought I had this up earlier but so did Anothony Weiner. Okay stay with me now. Three parts to this. The first are 3 x 600 , 200 recovery. Do this a couple of seconds slower than 5k pace. After that set , take a 400 recover then hit 4 x 500 on 5k pace, recover is 300. After the final 300 you get a 400 recover then your hitting 3 x 400 a second or two faster than 5k pace. Cool down , stretching and plyometrics ( drills ).
To sum it up it’s 3×600 , 4×500, 3×400 lanes 5 will do one fewer 500, lane 6 will do one fewer 600. I’ll explain better tonight. Will stagger as though we’re doing 400′s so you can check accurate 400 splits. Thanks for understanding.

06/07/11 It’s get yer ya’ ya’s out with our 200 on/off drill . We’ll break half way through for water. Tip of the day . Run all the way through the finish into the turn if you can. It will catch you up and train you to not slow down before the finish. Inside 4 lanes get to do 8 and 8 or 2 x (8 x 200) Take a 600 jog and water between sets. Lane 5 will do 2 x ( 7 x 200) same recovery as above and lane 6 will do 2 x (6 x 200). These are on/off and that doesn’t mean on and walk , off is just a little (12-18 secs) slower than the fast. If you can’t do that , then slow down the effort. Time both effort and recovery. ALSO Bailey Holt will be watching kids in the football field or at the play ground if okay with parents.

05/31/11 Easy pace work tonight. Use a watch and bring some water. I’ll have back up water too. 2 x (3 x 800) 400 recovery and drink after first set. Check pace at 400 and when finished. 5k race pace (last two a couple of seconds faster than race pace)

DON’T FORGET FREE TIFOSI NIGHT TONIGHT…GIVING AWAY THREE PAIR

05/24/11 Nice night for some un-recovered 5k pace work. Usual warm up 2 miles (if you have time) and then we’ll get into 600s with 200 recovery. We’ll do two sets of 4 with 600 between the two sets. Lane 6 will do two sets of 3.

Don’t forget some stretching and drills afterward to keep the parts working correctly

2 x (4x 600) and use a watch to check you 400 split.

05/17/11 We should be back to our regular feeling selves by now or darn close to it. How unforntunate Get in your usual good mile or two warm up and some stretching , plyometrics after that. Then we’ll proceed to a little but not too much pain. A nice 5k race pace mile (two lanes ) then we’ll recover 2 laps and break down then into 6 lanes for 2 x 800 a little faster pace (2 seconds per lap), take a 400 recovery then another 4 x 400 and another 2 seconds faster per lap. Keep the 400 recovery too . Don’t forget your warm down. Get in at least 800 on that warm down. Lanes 5 will finish with 2 x 400 and lane 6 with 1 x 400. Keep in good form tonight. THINK ABOUT YOUR FORM…by looking at others and how they look.

mile / 2 half miles / 4 quarter miles

05/10/10 SAUCONY NIGHT…Our Shoe Guru from Saucony (Andrea) will be here with sample sizes of their new minimal shoes (Hattori, Kinvara 2 ) for you to run in and try on. Also get a free “FIND YOUR STRONG” tee shirt by Saucony as well. Don’t miss track this night.

as well as some tasty 400 repeats tonight. Since we should still be a little in the recovery mode we’ll just do 10 of these. If you didn’t race a mini or marathon 10 days ago , go ahead and knock out a dozen. The revovery is a complete 400 jog. The efforts can be done at 5k race pace. Keep the recovery swift since it’s so lengthy.

05/03/11 As I understand from our native american friends, if we do a light track workout tonight the rain will cease. Let’s try it. This workout is in mind for those who raced this last weekend. You can double it’s quantity and increase intensity if you did not race. BTW there were some great performances out there. Excellent work and preparation.

2 ( 5 x 200 ) , the effort part should be about race pace last weekend. (if you didn’t race then 5 k pace) . Take a 600 between the two sets. The recovery during the efforts is a 200 jog.

04/26/11 Tonight will be sort of ceremonial. Meaning, there’s not much additional we can do to prepare for a Saturday race. So we’ll just maintain our readiness and enjoy an ‘easier’ track day. Mental preparedness is equally important. Some 300′s tonight. All lanes will do two sets of five. Longer warmup period tonight (710) and get at least a mile jog when we’re done. Stretching and plyometrics are on order too.

2 x (5 x 300) w/ a 100 rest between efforts and a 500 rest between sets. Keep it even and NOT all out. About 5k race pace effort .

04/19/11 Well the money’s in the bank. Tonight we’ll do a little sharpening with nothing long and sustained just a more even effort put forth in the recovery. Lanes 1-4 will get in 4 miles of 200 on then 2oo off. (16 laps)..getting down in 10k, to 5 mile race effort during the fast portion. Keep the recoveries peppy though…10- 15 seconds slower than the quick. EVERYONE SHOULD COOL DOWN with a jog/stretch….at least an 800. Feel free to liberate the feet and jog infield barefoot.

Lanes 5-6 will do the same but for three miles or 12 laps. Same thing , 200 on 200 off.

04/12/11 Feetures Sock night…if you come sockless (or wearing Feetures) you get a Free pair of Feetures Technical Running Socks. If this isn’t enough to get you here for 10 x 800 then nothing will. Lane 5 will do 8 and lane 6 will do 6 , 800′s.

Let’s get started on time and really nail these 800′s. Perfect timing for a late April race.

04/05/11 Get a good warm up and then some stretching. We’ll do a little UPSIDE DOWN pyramid slowing down and getting less speedy and less recovery (comparatively) as we go UP the pyramid. This is similar to what we did a couple of weeks ago but in reverse. Lanes 1-4 will start with 4 x 400 , (400 recovery) 2 x 800 (400 recovery) 1 x mile (1 week recovery) .. 1 second per quarter faster than 5k race pace…or 4 – 5 faster over all than 5k race pace.

Lane 5 will only do two of the 400′s on the front end of the workout. The rest is the same.

Lane 6 will start off with 1 x 400 then finish just like the above.

3/29/11 Looks like the rain will hold off because we’re doing (drum roll) quarters!….a good two sets. Lanes 1-5 will do 2 x 6 and lanes 5 will do 2 x 5 , lane 6 will knock out 2 x 4. These are a little quicker than 5k pace …200 recovery between efforts and 400 between sets. Bon appetit..and don’t forget ..water , watch , and have fun.

03/22/11 A typical track day (a little breeze) and we get to take advantage of it. The first third of the workout is a mile on pace with what you were doing your 800′s in last week. This will be the slowest part. Next we’ll do 2 x 800 a little quicker pace…(a couple or three seconds per 800 faster than the mile pace). Then even a couple of seconds faster (pace wise) we’ll do 4 X 400. Lane 6 gets to do 1 x 400, lane 5 gets to do 2 X 400….EVERYONE GETS 400 recovery on everything except after the mile you get two lap recovery.

Summary

1 mile (10k race pace 2 x 800 (5k race pace) 800 recovery , 4 x 400 (faster than 5 k pace but with a 400 recovery) ….. Lane 5 (two fewer 400′s, Lane 6, 3 fewer 400′s. WARM DOWN STRETCH STRECH PLYOMETRICS …STRETCH….I’ll say it again STRETCH. Happy Spring , get behind me WINTER!

03/15/11 A little leprechaun told me that it would be better to get these 9 x 800′s out of the way than to wait. Make hay while the sun shines as it were. Lanes 1-4 will do two sets at 10k race pace 5X 800 (200 recovery) and 4 x 800 (200 recovery) Take a 400 between sets . Lanes 6 will do 3 and 3 as above and lane 5 will do 4 and 4. Get some water between the sets and be consistent on your efforts. (a watch will tell you your pace and you can check the 400 (half way) to be sure your on pace. Some good efforts out there last weekend. Lets take it forward.

5 x 800 then 4 x 400 for lanes 1-4 (200 recovery- 400 recovery)

2 x ( 4 x 800) lane 5 (200 recovery and 400 recovery)

2 x (3 x 800 ) lane 6 (200 recovery and 400 recovery)

If you have trouble in lane 6 with completing, slow down and cut one off the end.

03/01/11 lets go ahead and knock the 8 x 800 out and bump the recovery to 200. Your probably going to have to slow down 2 or 3 seconds from the 7 x 800. Caution… Do not start these hard. About 10k race pace would be good to start. Lane 5 will do 7 and lane 6 will do 6. Bring some water…break after 5 , 4 and 3 take a 600 in the break. No breaks for 9 and 10. Cool down… Stretch more

02/22/11 cool night so warm up well. Lanes 1-4 will start out at 5k pace for 6 x 400, 400 recovery… Same pace now 6 x 300 with 100 recovery….then 6 x 200 faster pace with 200 recovery.. Lane 5 will do the same but with 2 x 200. Lane 6 will leave off the 200′s. Stretch and some drills before and after. IMPORTANT

02/15/11 it’s a gorgeous night for some nice and easy one mile reapeats and 1200 repeats. Lanes 1-4 will get in 3 x 1mile. Lanes 5-6 will get in 3×1200 {three lappers} recovery for all is one lap or 2-3 minutes of a slow jog. Try and hit 5k race pace or a coupleq clicks slower. Use a watch and check your hlaf mile split. We’ll have three lanes.1,3,5. Get some plyometric drills in either before or after and somqe stretching.

02/08/11 Yep it’s time to knock out that #7 in a series of 800′s. The outside two lanes will do 6 and 5 x 800. Recovery is 400. Try and hit your goal 5 k pace on these. Get back together on the recoveries. When we do these again (8 ) we’ll only get a 200 recovery.7 X 800 (400) recovery /5,6 outside lanes x 800 with a 400 recovery.

02/01/11 Warm up and STRETCH It will likely be raining. If it is we’ll 5 x 500 , and 4 x 600 <— all run with the same 400 stagger so you can check 400 split. Just carry the finish on around to 500 and 600 points. Recovery is the balance of the 400. The 500′s a a bit faster than the the 600′s (through the 400) So the 500′s will be a bit quicker than 5k pace and the 600′s right on pace. CHECK SPLITS.. Lane five will do 2 of the 600′s and lane 6 will just do 1 of the 600′s. If by chance it isn’t raining and nice out, we could be doing 7 X 800 but it’s not likely.5 X 500 (300 recovery) straight into 4 X 600 (200 recovery) . Lanes 1-45 X 500 (300 recovery) straight into 2 X 600 (200 recovery) Lane 55 X 500 (300 recovery) straight into 1 x 600 Lane 6COOL DOWN….everyone get in at least 800 , EVERYONE , this is important as warming up…

01/25/11 Get a good warm up and warm down…(stretch after the warm up) Tonight de jor are three hundreds , 3 sets x 5 , recovery is only a hundred but a 500 recovery between sets. Keep the tempo up on the recovery too. So not too hard on the 300 (5k ) pace. Nice pace…3 x (5 x 300) , outside two lanes 3 x (3 x 300)

01/18/10 Woo Woo it’s warm…hopefully not too wet. While we can lets go ahead and knock out 6 X 800 , before more snow. Outside two lanes will do 4 X 800 , everyone gets a 400 recovery. You should be able to maintain 5 k or 4 mile RACE pace. Don’t forget the warm up 1 mile at least before 7 and at least 800 (half mile) afterwards.That triple crown will be here before you know it!Know this famous runner? 01/11/10 well it looks like the track will be a mess. If its un runable and dangerous we’ll jog over to Churchhill and try there. If you get cabin fever come on out fur a cup of anaerobic. Roughly we ‘ll try and get in 6 or 7 miles and some speedwork somewhere.

01/04/10 Happy New year peeps! , let’s go ahead and get our benchmark for our 800 build (we’re going up to 10 and maybe 11 if we have time. These 800′s are just a tick quicker than 5 k pace. (maybe two) We’ll take a 400 recovery too. All of us can do 5 so we’ll start with that. All lanes. Remember your warm up and cool down. Also not seeing alot of strething after your warm up…It’s important.

5 X 800 , recovery is 400.(speed is a little quicker (one to two seconds) than 5 k race pace.

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!

Home