Track Workouts from 2008 - present (ongoing thread)
Posted 26 December 2016 - 09:18 PM
#1 is the dreaded whistle workout (unless other groups are so numerous I cancel it, which is unlikely). How does this work? I blow a whistle, and you run hard (think L effort). I blow it again, and you recover. I blow it again and you go hard. There will be about 20-25 min of "hard." No hard interval will exceed 5 min.
If you really hate this (or really don't trust me) you can do 6-8 x 800 @ L (200). But the whistle drill is a good mental workout.
Posted 03 January 2017 - 01:18 PM
This week will be floats, with an option for those wanting longer distances. Specifically:
4 to 7 sets of 500-500- (400) @ L.
Or, if you want to go longer, make them into 1200s. (Ie., float fast!) This will allow people to regroup for recoveries, even if they are doing slightly different versions of the workout.
Posted 10 January 2017 - 03:26 PM
400-400-400- @L (500)
So if you start at the 1500m start line, you'll finish 3 3/4 laps later at the finish line. The 500m recovery brings you back to the start decently rested.
We have also had a repost for 2400s. A lot of folks did those on the grass on Sunday, so there may not be many wanting to do it this time, but those would be tempo intervals:
up to 5 x 2400 on 2 min recovery (for the fast folks, that's a lap jg). Pace is Tempo pace, maybe a TOUCH faster.
Posted 16 January 2017 - 07:39 PM
So, as of now, track is NOT cancelled, but use your wisdom. If there is ice on the track, the workout is indeed canceled. (Use reports from downtown to guide you.)
As with last week, the workout requires a certain amount of caution. Let's go for tempo:
To wit: "the 700s"
This goes as follows:
Run 700 (as best you can find the markers; precision doesn't matter) at no faster than 10K effort (12K might be better, if you can fine tune it that well). Jog or "float" to the start and repeat. Continue for either 4 miles (8 reps) or 10 percent of you total mileage, whichever is higher. If needed, divide it into sets, separated by a 400m recovery.
NOTE: If there is ice on the track, bail and come back next week!
Posted 17 January 2017 - 10:24 AM
Posted 23 January 2017 - 06:19 PM
We'll do an old favorite (OK, it's my favorite, but what the heck):
2-3 x 600 (400)
3 x 800 (400)
2-3 x 600 (400))
That is 3 to 3.75 miles of speed. If you are a really, really high mileage runner you can consider a fourth 800. But that's a pretty hard workout.
There is an indoor track meet at Chiles at 8 pm. I will be there with anyone who wants to give that a whirl. If you're going to Bend it's a chance for a final tuneup in warm conditions. Distances are 800, 1600, and 3000, and you can do all of them, but only truly race one. I would recommend racing either racing the 1600 and doing the 3000 at tempo effort or holding off for the 3000. Please tell me who is in.
Posted 31 January 2017 - 01:12 PM
One workout is a taper workout for those going Bend on Saturday.
3-4 x 1000 @ T or 10K (1 min).I know I said 1200s on Saturday, but I'm worried about people overdoing it. So you can go fairly briskly, but not for super-far.
Another, for marathoners (NOT going to Bend) is mile repeats. 3-6 of them at 10K pace or a touch slower, 75 sec recovery. Number to be determined by weekly training volume (talk to me on site)
The main workout will be floats, which is a good January workout for those not peaking for something specific. Let's try a variation:
3-5 sets of
300-300-300-300- (400). We've don't that before, but here's the variation. Do the first 300 in each set at L pace,the second at M pace, the third at ether L or M (your choice) and the 4th at L.
The key here is that you have to slow down in the latter part of each set. Most people find that extremely difficult. But if you can't do that, you can't surge in a race (e.g., if you hear an approaching train as you're approaching the Steel Bridge and don't want to get trapped, or if you're trunk to catch someone to draft off them in a race, or, or, or.
There are also physiological reasons why this pace varying in a float workout may make for a better workout, especially with short elements like 300s. What this means, btw, is that the second 300 in each set will be about 3 seconds faster than the first, but the last one (or the last two) will be the same speed as the first.
Posted 07 February 2017 - 12:36 PM
Do 11 of reps if you're running 40 or fewer miles a week. Then you can add one rep for every additional 5 mpw you are running above 40.
Alternatively, there is indoor track tonight at Chiles Center, at 8 pm. (Registration ends at 7:30, so don't arrive at the last minute. Distances are 800, 1600, 3000. The meet ends at about 9. Doing the 1600 hard and the 3000 at tempo is a good workout, and gets you out of the weather, so you can run fast.
I may add an additional workout at the track, depending on who shows up. Probably mile repeats or even 3K repeats, for the marathoners. Though some of them were at Bend XC and shouldn't do anything that hard unless they're recovered.
Posted 14 February 2017 - 12:16 PM
There will be two main workouts, with at least one variation for those who were asking for a Valentine's Day special.
8-10 x 400 @S (400). This is probably the workout for most people. I don't like doing this in temperatures below 40, so it's overdue. Test your legs.
3-6 x 1 mile @ L (400)
Drew has come up with a workout whose acronym spells L-O-V-E, which is basically 1400s with floats. I'll let him explain on-site.
Posted 21 February 2017 - 01:45 PM
One is for people training for long races:
3-6 x 1 mile (400) @ L
The other will be a 5K favorite
10 x 500 @ L (or a touch faster) (1 min). Form up in groups for this one; if your speed isn't quite the same you can always compromise a bit on the recovery. 55-65 sec is all the same thing.
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