Archive for April, 2014

Workout 04-25

Thursday, April 24th, 2014

If you ran the Boston Marathon, you’re not welcome except as honored guests and maybe to do the warm up.

It is going to be cool and windy tonight, so we’ll do some tempo work to minimize the time to cool off.

3-5X1600 @LT (60 second rest)

Target 10% of your weekly mileage (3 = 30 mpw 5=5 mpw)

For Larry and Gina and others that are focusing on shorter races.




200 Jog rest between everything (you can take more rest if you need it), at Mile race pace.


Lets relive Meb winning Boston one more time:


Workout 4-17

Thursday, April 17th, 2014

Group A:
For those running more than 25 miles a week, and or are experienced competitive runners. Target 10% of your weekly mileage for the interval portion so 3 for people doing 30 miles a week, 5 for people doing 45-50 miles a week.

15-20 minute warm up
4-5 x 1200 @ LT (60 second rest)

2-3 min rest then

1×800 (first 400 @10k pace, second 400 @ 5k pace)

15-20 minute warmdown

Group B:
For those that run less than 30 miles a week or are brand new to doing track workouts.

15 Min warmup
4-6 Strides




15 Min Warmdown

First Track Workout of the Spring 4/11/2014

Tuesday, April 8th, 2014

This Thursday will be our first official track workout of the year, at 6:30 pm at Pine Banks park.

For those of you who are new to track workouts, the principal is simple, if you want to run faster you have to train faster.

Please don’t be intimidated, ideally you should be running at least 20 miles a week, but even this is not essential.  The only firm requirement is you want to get faster, and are coming with the intention of racing faster times.

Over the weeks you’ll hear me use terms like V02Max, Tempo, Repetition, Running Economy, but for now don’t worry about that, just show up.  The workouts are tailored to your speed and fitness level.  I promise I won’t ask you to do more than you’re ready for.


You should have a recent 5k or similar race distance time and know what your weekly mileage is.


If you’ve never come to a workout before please read my post from last year about track etiquette and terminology.


Here is the workout.

For those running the Boston Marathon, unless you’re already doing track workouts and know your limits, you’re only welcome for the warm up/warm down strides.

For later marathons, like VCM there is still some time to add some cautious speed.  They should be at least 4-6 weeks away.


We’ll all begin together with

  • Form drills, these serve two purposes active stretching and promoting good running economy.
  • Warm up 15 -20 minutes, this is slower than your regular pace, think very slow and easy.
  • 6X100 strides.

Then we’ll split into two groups:

For those who have been to our workouts before and are doing more than 20 miles per week.


  • 4X800 @ LT (60 sec recovery, 100m)
  • 4-6X400 @5K (200m recovery)
  • Cool down 15 minutes.


For those who are doing less than 20 miles per week or are new to track workouts.

  • 8X200 @ running negative splits
  • Cool down 15 min


Inspiration this week is courtesy of a little know American Indian runner named Billy Mills in 1964.