Archive for June, 2013

Workout 06-27

Tuesday, June 18th, 2013

Please email me the results from the mile relay last week, I’m sure we’ve got lots of PR’s to talk about.

I’m on vacation again this week, this is my suggestion for a workout.

Warm up 15 -20 minutes

6 x 100 Strides

5-8 x 800m @ 5K with 400m jog;

4 x 200m @ 3K-Mile with 200m jog ( each one gets 1 second faster, start at 3k, progress to 1 mile)

Warm down 15-20 minutes


Target 8% of your weekly mileage for volume.


Workout 6-20

Tuesday, June 18th, 2013

I’m on vacation the next two weeks, and won’t be present.  I’ll post two workouts for the weeks I’m absent, and hopefully some of you will gather to do it or do it on your own.

This week, most people are racing the 26 x 1 mile marathon relay on Saturday.  I would probably lighten you workload this week, or skip it all together if you want the best performance possible.  I like to have two days after a track workout before a race, but we could do some LT work without excessively affecting Saturday’s race.  It is important that you stay in control and not exceed the workload and pace for your current fitness.  I want you to finish feeling like you could have done more.


15-20 minute warm up

6 x 100 strides

2-4 x 1600 @ LT 1 minute rest between intervals (100 m very slow jog is about right)

400 meter rest then

Then this is mostly just to dial in your mile race pace.  (you can skip it if you’re fatigued from above work)

4 x 200 @ mile pace (200 m rest between each, full recovery)

15-20 minute warm down (or more)


As for volume I’d do one less than your mileage would indicate.

50 Miles a week 4 X 1600

40 Miles a week 3 X 1600

30 Miles a week 2 X 1600


Workout 06-13

Wednesday, June 12th, 2013

This week we’ll tailor or workout to those racing the mile next week.  The rule of thumb is you can get some benefit from a workout if it is 8-10 days away from an event.  If you’re not racing the mile, we have something for you also.

Beginners will get a modified Miler workout, the same just less volume.

If you have to get angry to maintain the pace, then your workout is done.


15-20 Minute warm up

6 X 100 Strides


Please know what your intended mile pace is, see my previous post for instructions on how to figure that out.

4 X 400 @ Mile pace

4 X 200 @ Mile pace -1 second per 200 (this is only slightly faster)

Recovery equal to the length of the interval.  400 after a 400, 200 after a 200.


Road Racers:

3-5 x (1200@10k pace, 400@5k pace)  200 recovery after 1200, 400 recovery after the 400



Warm down 15-20 minutes

Mile Racers

Friday, June 7th, 2013

I am super excited at the number of people opting to try racing a mile for the first time at the 26×1 mile relay.  I’m only disappointed I won’t be there.  Some of my regular workout participants have asked me to put together some pointers for first time mile racers, which I’m more than happy to do.  Also next Thursday, we’ll focus our workout toward people racing the Mile, it will give you some indication of what the pace should feel like.


You’ve never raced a mile what should you pace yourself at?

The best way is to pick your most recent race time and plug it into a calculator, the shorter the race the better.   If you don’t have a recent race or they are all long, estimate what you would run a 5k in if it took place today.

I like this calculator.

Lets take Kristen Murphy as an example

She has 3 recent races to choose from

05/26 Bostons Run To Remember 5m 5.0  35:56 7:11
05/19 Harpoon Brewery 5m 5.0  33:18 6:39
05/05 Twin Lights Half Marathon 13.1  1:41:34 7:45

Two 5 milers and a half marathon.  We’ll use the faster of the 5 milers.  Since they are only a week apart I suspect the second one was either very crowded, hot or just a bad race.

The calculator returns a 5:47 mile, since I know that 5 miler is a PR for Kristen, I suspect this is a pretty close approximation.  Though since the mile takes place under pretty ideal conditions, perfectly flat etc it wouldn’t surprise me if she exceeded the estimate of the calculator.

If we divide that by 4, that gives us a per lap average of 86-87.  Memorize your intended splits.  Get someone to yell them to you as you pass the finish, you don’t want to have to look at your watch.

Lap 1 86 (1:26)

Lap 2 2:52

Lap 3 4:18

Lap 4 5:44


Pre Race:

It is extra extra important that you are fully warmed up before the race.  Please see my prior post about pre race routines.  Run at least 15-20 minutes very slow, and do some (4-6)  fast strides on the track or grass.

Racing a Mile:

The best way to run a fast mile is to run all 4 laps at the same pace.  This is easier said than done.

Don’t go out too fast!  Let me say it again…Don’t go out too fast!  It is much easier to recover from a too slow first 400, than from a too fast one.  I’m going to re post my instructions for those who did a mile time trial a few weeks back, if you’ve already read it then skip this bit.

Lap 1: Control your pace, don’t go out too fast.  Know what split you want to run take 1/2 of that and check it at the 200 meter mark, ideally a friend can yell it out to you at 200.  If your off, there is still time to recover.  Don’t over adjust, slightly more or less effort will be enough.  Kristen is going to target 86 for her first lap, the 200 should pass in 43, if she’s at 45, just ratchet up the effort slightly, if at 41 back off just a touch.

Lap 2: The effort that had you breeze through lap 1, is going to need some extra effort here.  You should need to push some to maintain your pace.

Lap 3: This is where you will need to use all your reserves, this is the hardest lap in the mile.  Extra focus, extra effort.  At the same time keep your form together, even when you’re fatigued.  Think focused and relaxed, and push like hell.  Don’t save anything.

Lap 4: This will be a blur, you will be so tired you don’t believe you’re going to make, but it is only 400m to go.  If you’ve got anything left start winding up a kick with 200 to go, with 150 to go unleash it.  You don’t need oxygen anymore, you can go into debt.  Use the form we’ve been working on during strides.  Swing those arms as far as they will go, they will carry you down the final stretch, don’t let your head get wobbly.  If you time it perfectly, you’ll nearly pass out as you cross the finish line.

Congratulations you’re a miler.

It can take many attempts to do this race correctly, don’t be too hard on yourself if you make a mistake or two on your first attempt.

Next Thursday, we’ll do some mile paced training for those who are interested.

Pre-race routines

Friday, June 7th, 2013

I’m always surprised at the number of runners that don’t warm up before their races.  I see lots of runners chatting with friends and almost get surprised when it is time to start the race.  It should not be surprising, that their first mile or two are not optimal, they haven’t given their body a chance to be ready.


I developed a race routine over the years that works for me.  You should develop your own, but whatever you decide stick with it, and don’t get distracted by an encounter with an old running friend.  By having a set routine every time, you will train you body and mind to be ready for the race.

My Pre-race routine:

This applies to all non-marathon races, marathons are their own logistical nightmare.

I like to arrive 1 hour before the start time.  That is earlier than most people, but I don’t want to feel rushed on race day.

Get my number, scope out the start finish area.

40 Minutes before the race:

Start my warm up, very slow jogging.  Sometimes I have company during my warm up, most often I do it alone.  I do at least 15 minutes.  If it is cool out I’ll do 20-25 minutes.  If it is a short race and I want to pad my miles I’ll do as much as 30 minutes.


20 Minutes Before the race:

Change into my racing gear.  Singlet, racing flats etc… I pay particular attention to make sure my socks have no wrinkles, those turn into blisters later.  I want the tension on my laces just right, nothing is more annoying than shoes that are too loose or tight during a race.  I double and triple tie the laces.

I do some strides, trying to feel out race pace.  If I feel any tightness I do some stretching.  If it is an important race I’ll try to relax, close my eyes and visualize the race.  I will play through in my mind where I need to focus, how I’ll be feeling at each mile etc…  I will have mentally run the race in my mind, beforehand.


10 Minutes Before:

Decide on any last minute changes to clothing. Make my way to the start.


After the race:

Depending on the length of the race I’ll do a warm down of varying lengths.  The shorter less demanding the race, the longer the warm down.  Recovery wise there is really no benefit to a warm down, I use them mostly to add more easy miles.

A warm down is basically free miles, you can add to your weekly total.  Take advantage.


You can use whatever race routine works for you, but at a minimum it needs to include 15- 20 minutes of easy running.  The routine we use before every track workout is a good starting point.

Workout 6-6

Thursday, June 6th, 2013

15-20 minute warm up

6 X 100 Strides

Group A: People who average more than 30 miles per week, or are experienced competitive runners.

3-5 X 1200 @ LT pace.  100 rest after the 1200.  Be very disciplined about rest on these, no more than 45-60 seconds between intervals.

After those, 400 rest then

1 X 800 (1st 400 @ 5k pace, 2nd 400 @ 3k pace)

Target 10% of your weekly mileage.

For people doing 30 miles per week: 3×1200+ 1 x 800

For people doing 40 miles per week: 4-5X(1200) + 1 x 800

For people doing 50 miles per week: 5X(1200) + 1 x 800

5k pace is about 8 seconds a lap faster than LT pace.

3k pace is 3-4 seconds a lap faster than 5k pace.

LT Paces for a few of our common attendees.

Ed –  6:44 (1:41)

Joe – 6:51 (1:43)

Dorota 7:55 (1:58)

Carleen 8:05 (2:01)


Group B: People who average less than 30 miles per week.

8 x 200 @ mile pace equal 200 recovery.


15-20 minute warm down


Mary Cain breaks a 30 year old high school record.  Watch where she is after the first lap, that is good pacing and running your own race.