I have a family obligation on Thursday night, and can’t be at the track. I already have missed several Thursdays due to vacation so am offering this weeks workout on Wed, if people want Friday instead or in addition I’ll do that as well.
Everyone:
Starting with Drills…yes you heard that right, we’re doing drills. I’ve become convinced they are an important part of running. We will look silly, and we will do them together, so we can look silly together. It only takes about 5-10 min.
Warm up 15-20 min
6 X 100 Strides (focus on a gradual acceleration good form, use the arms this should be an exaggerated sprinting motion, but without the top end speed)
Group A: Those doing more than 25 miles a week
15-20 Minute Tempo Run, LT pace. We’ll start on the track, for 800M to get our pace down. Then we’ll head for a loop around pine banks park, since this is a continuous tempo you’ll have to focus extra as everyone splits off onto their own paces.
The time of the tempo is based on your current fitness. If you’ve been doing 40 or more miles a week, and attending track workouts, 20 minutes should be reasonable. If your attendance has been spotty, and your running less than that 15 minutes is more reasonable.
Keep track of your time. When you hit 15 or 20 minutes slow down, start jogging you’re now doing your warm down. I’ll be on a bike cajoling, encouraging and annoying in equal measures.
Group B: Those doing less than 20 miles per week
We’ll be doing the Warm up , drills, Strides and warm down. This is a really nice workout if you don’t do a ton of mileage. It helps with your efficiency, economy and you’ll end up running about 5 miles but it will go by fast, because of the variety of running.
If you have questions show up before 6:30, once the workout starts I don’t have lots of time for one on one explanations.
No go this week. On vacation in the White Mountains. Have fun!
I am out again this week. Running a 5K Thursday night. Hope to be back next week.
If more people are for up to Friday instead Wed I can do it as well.
On the Cape this week – I’ll give the workout a go on the Rail Trail – see everyone next week.