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[Rick Lovett]

This week will be simpler than last week. We will have 3 options, one by request.

The main option will be Billats. Various small groups have done this a couple times before, but we have two weeks with no XC race not he horizon to finish out a cycle of them. Expect them again next week.

The backup, for those not wanting Billats, will be 1200s and 200s, with the 1200s on the chips, the 200s on the track. 3-? x 1200  and 0-6 x 200 (200) at L and S paces, respectively. If preferred, one or more of the 1200s can be on the track.

 

The request is 4-5 x 3200 @ tempo (400). That will be a small group, I'm sure.

[Rick Lovett]

Last week we officially did 

 

Billats

 

8 x 600 (20-25 sec) for taper

 

1000s

 

Plus and a grout doing

 

Mile repeats

[Rick Lovett]

Workouts for today, 8-oct-19

 

Billats for those who want them)

 

1200s @ L (400). Maybe on chips if sidewalk up and back is dry.

 

11 x 600 (20-25 sec) (fewer for those tapering)

[Rick Lovett]

I've not been posting here as often as I should, partly due to an enormously busy October in my professional life. It's now November, so I'm back, so long as people are still reading message boards.

There will be at least two workouts for Tuesday, November 5. 

 

For those tapering for a race this weekend (a lot of people) it's 7 x 700 @ T (100m jog). If you're not tapering, you can extend that workout to 10 x 700, same protocol (more if you're running 45+ miles a week)

 

The second workout, for those going full-bore though the weekend, is 4-? x 1200 (400) @ L.

 

If conditions are warm enough (and you feel like it) you can add on 0-4 x either 150 or 200, @ S (200 or, for the 150s, 250, back to the start). That said, Duniway tends to get cold, so you may not want to do that.

 

[Rick Lovett]

Workout today:

 

7-10 x 700 (100m easy JOG, not float) @ no faster than 10K

Seven is for people tapering for Pier.

or 

 

Same workout, but with floats not jogs. (This is much tougher). Total volume 4 miles. (high-volume runners can go higher)

 

or

 

4-? x 1200 (400) @ L

[Rick Lovett]

Workout for Nov 12, 2019.

Primary workout is

 

2-3 x 600/200 (400) @ L-M/S

2-3 x 500/300 (400) @ L-M/S

2-3 x 400/400 (400) @ L-M/S

 

High mileage runners can do 3. Most people will find 2 of each to be enough. S in this case just means fast finish. You won't really hit "S" pace.

Secondary workout is

3-6 x 1 mile @ L (400)

 

Alternative 3 is simply to do 800s on 400m recovery.

[Rick Lovett]

We will have at least 3 workouts today.

One is taper for Fernhill:

 

6-7 x 700 (100) at T. 

Can add 0-4 x 150 at end.

Another is simply extending  that into a full workout (up to 10x700)

The third is totally different: for those training through Fernhill, not doing it, or training for longer races, later on:

600/400 alternations, run in 3 sets of 2K to 3K each. Total volume to discussed on site.

 

[Rick Lovett]

Two options:

4-? x 1200 (400)

Or

 

Descending ladder (a workout we've not done in a while):

 

1000 (400)

900 (300)

800 (200)
700 (300)

600 (400)

500 (300)

400 (400)

Start at L pace and speed up as it gets shorter.

High volume runners can do extra 1000s. It is chillier today than you are accustomed to, so don't push the pace too hard on the short stuff unless you are thoroughly warmed up.