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Track Workouts from 2008 - present (ongoing thread)


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#631 Rick Lovett

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Posted 05 February 2019 - 04:28 PM

I delayed posting today's workout, waiting to see if the snow would melt on Duniway. That which didn't has been shoveled, so the track is clear and waiting for us. We'll do

4-? x 1200 (400)

If anyone wants a tempo workout, one will be provided on site.

#632 Rick Lovett

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Posted 12 February 2019 - 02:04 PM

Tonight's workout will be... you guessed it

Miles or "miley things." We've not done the latter for a while. It goes like this:

3-4 x 400-300-400- @ L (400) Note that this adds up to a mile, when you count the floats.
or
3-? x 1 mile @ L (400)

You can, if you like, play mix and match between the floats and the miles.

Alternatively,

11-? x 600 (20-25 sec) @ T
People tapering for Heartbreaker will do this but probably limit themselves to 8 reps.

#633 Tim

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Posted 12 February 2019 - 09:19 PM

Tonight's workout will be... you guessed itMiles or "miley things." We've not done the latter for a while. It goes like this:3-4 x 400-300-400- @ L (400) Note that this adds up to a mile, when you count the floats.or3-? x 1 mile @ L (400)You can, if you like, play mix and match between the floats and the miles.Alternatively,11-? x 600 (20-25 sec) @ TPeople tapering for Heartbreaker will do this but probably limit themselves to 8 reps.


Assuming the floats are 100m, doesn’t 400-300-400- come out to 1400m? How does that equate to 1609 meters? What am I missing?

THE OLDER I GET, THE BETTER I WAS.

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#634 Rick Lovett

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Posted 19 February 2019 - 01:46 PM

Tonight's primary workout will be 800s, run Yasso style. That is the recovery will be 400m run in same time as the repeat itself. If you run 3:15, you get 3:15 recovery, etc.

You can do this truly Yasso style (running the repeats at 1/60th of marathon time (e.g., 3:15s correspond to a 3:15 marathoner), or at M pace (which will get you about the same result.

Lasso's marathon prediction workout involves doing 10 of these. If anyone wants to do that, that's an option. I don't find Yassos to be as predictive as Bart Yasso himself does (I could run them at paces corresponding to at least 25 minutes faster than my actual marathon time), but I do think it's a good workout. And, if you can't run the Yassos associated with your marathon goal, you may be wise to rethink the goal.

That said, the main workout will be lower volume:

6-8 x 800 (400, as described) at about M (or Yasso pace, your choice)

For those wanting something else, we'll do long alternations. We don't do a lot of that on Tuesdays, mostly Fridays. The formula will be 600/200, run at 12K/MP in sets of 1.5 miles miles.

E.g.,

2-4 x 600/200/600/200/600/200 (400)

That's a wide range in volume. Most of you will probably do 3 sets.

#635 Rick Lovett

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Posted 05 March 2019 - 11:50 AM

Last week was Billats for most, taper cruise intervals for those racing.

This week is a second round of Billats. Other options will be decided on site based on who shows up.

#636 Rick Lovett

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Posted 11 March 2019 - 07:58 AM

This week's workout will have multiple options.

A. Round 3 of Billats. For those wondering about the goal, it's four rounds in 4-5 weeks.

B. 8-11 x 600 (20-25 sec). This is mostly for those wishing to start a Shamrock taper on Tuesday.

C. 2-3 x 3K tempo intervals (2 min one-lap jog recovery) for those not wanting to do Billats.

#637 Rick Lovett

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Posted 19 March 2019 - 02:02 PM

Tonights workout will have two choices:

Billats

Or

4-5 (400)
8-10 x 200 (200)

@S

#638 Rick Lovett

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Posted 26 March 2019 - 10:24 AM

Today's track workout will be...

Three options

3 - ? x 1 mile @ L (400) This is largely for people with April marathons or other long races

or

5-7 x 1000 @ L (400)

or

8-11 x 600 (20-25 sec) @ T. This is largely for those with races this weekend for which they are tapering.

#639 Rick Lovett

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Posted 02 April 2019 - 10:59 AM

This week we will have 3 options.

1. 10 x 500 (1 min) run in groups. This will be the default workout for the main group. @ L You can tack on a couple 200s at the end, if you want.

2. 4-? x 1200 (400) @ L. This is for those looking for an alternative.

3. 8-? x 600 (20-25 sec) @ T. This is our trusty taper workout, for those racing this weekend who are wanting a full taper. I'm not sure who among you falls into that group. lf you want, we can vary it and do 7 x 700 on 100m 35 sec jog recover. (Not a float). Or you can do a limited number of the 500s. Consult on site.

#640 Rick Lovett

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Posted 09 April 2019 - 01:24 PM

Today's workout, two very different options.

One is: 3-? x 1 mile. (Or "patched together miles" with floats; e.g. 500-300-500- (400)@ L

The other is diametrically different:

4 sets of
400 (400)
300 (300)
200 (200)
@ S

High mileage people can add 2 x 200 at the end.

#641 Rick Lovett

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Posted 16 April 2019 - 09:15 AM

The primary option will be 6 x 800 (400) @ M

Simple and sweet

 

The other primary alternative will be floats

 

3-4 x 400-400-400- (500) @ L

 

There will also be a taper-workout group, which others can join, in extended fashion. This will be the ever-reliable 600s on 25 sec recovery.



#642 Rick Lovett

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Posted 23 April 2019 - 01:31 PM

We will have two workouts tonight.

 

One will be a 1000m breakdown. Some of you will remember it

 

1 x 1000 (400) @L

1 x 900 (300) @L

1 x 800 (400) @ L or M

1 x 700 (300) @ M

1 x 600 (400) @ M

1 x 500 (300) @ M or S

1 x 400 (400) @ S

1 x 300 (300) @ S

1 x 200 (200)

 

Total volume is 5400m, so the last two are optional (i.e., not recommended for lower volume runners)

 

The other alternative is quite different, and more focused on shorter-distance speed.

 

2 x 800 (200) @ L

2 x 400 (400) @ S

2 x 200 (200) @ F (yes, that means "fast")

2 x 400 (400) @ S

1-2 x 800 (200) @ L

 



#643 Rick Lovett

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Posted 30 April 2019 - 11:31 AM

For the last day of April, with another gorgeous evening on tap, we have 3 options.

Option #1: 400s on "50 percent" recovery. We've done this before, and I will explain on site for newcomers. Basically this is in groups assigned by pace. You run the 400s at about L pace, and start each one at a given time. E.g., every 2 minutes, 2:15, 2:30, 3:00, etc. Your recovery is whatever you have from the time you finish one 400 until the start time rolls around again. Do 12-? of these.

Option 2. 12s and 2s. Again an old fave. 

3 x 1200 (400) @ L

up to 6 x 200 (200) @ S

 

Option 3...a lower impact version of Option 2 (for some folks tapering for short races. Do the 1200s at tempo effort as cruise intervals, starting every 60 sec. Then do a few 200s, but not too many.



#644 Rick Lovett

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Posted 07 May 2019 - 12:34 PM

It might be early May on the calendar, but the weather brought us instant June.

There will be multiple workout choices, as always, but make sure you take enough recovery.

 

Here are the choices:

 

This one is for the milers and those wanting to work on speed (with long recoveries)

Two sets of
2 x 600 (Hard) (600)

1 x 400 @ S (400)

1-2 x 200 (200) @ S

"Hard" means anything up to S pace.

Another, easier version of this is

3-4 sets of

2  x 400 (400)

1 x 200 (300)

@ S

Or 5 x 1000 (400) @ L, if you feel heat tolerant.

 

 

200 (200) 

 

 



#645 Rick Lovett

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Posted 13 May 2019 - 08:03 PM

We will have two workouts today:

 

10 x 500 (1 min) @ L in groups. We've not run this for a few weeks 

Or

 

3-4 x 1200 (400) @ L

0-6 x 200 (200) @ S






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