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Track Workouts from 2008 - present (ongoing thread)


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#646 Rick Lovett

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Posted 21 May 2019 - 01:30 PM

This week will have multiple options.

 

4-6 x 1000 (400) @ L

Plus "telephone poles" (to be explained--we'll use cones instead of actual telephone poles) or a few 200s for those who want some fast stuff at the end. 

300-300-300-400 (400) @ L to S. Note that that the final 400 does not have a float. That's different from usual protocol, to allow you to finish it strong. Lower mileage people may want to do this as sets of 300-300-400. It's also possible to do 300-300-300-300- and use the telephone poles en lieu of the fast 400 at the end of each set.

Probably about 3 sets, though some will do 4.

1 x 800 (200) @L

1 x 600 (200) @ L

2 x 400 (400) @ S

2 x 200 (200) @ F

2 x 400 (400) @ S

1 x 600 (200) @ L

1 x 800 @ L (optional)

Lots of choices.



#647 Rick Lovett

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Posted 28 May 2019 - 01:01 PM

Options for this week include:

 

A. A time trial, Anything from 800m to 3000m, at your discretion. This will be followed by add-on intervals (possibly tempo intervals) based on the distance you time trial and your preference. Sorry to be vague, but it will be decided on site. The add ons can include mile repeats for those who want miles. In that case, the time trial becomes the first mile (and is run at repeat pace, not time-trial pace).

B. 1000m breakdown. We did this a month ago, so most of you will still know it. It's a good one to repeat, going into summer season, since it runs you through a range of gears.

 

1000 (400) @ L

900 (300)

800 (200)

700 (300) @ M

600 (400)

500 (300) (low volume runners skip this one)

400 (400) @ S

300 (300)

200

 



#648 Rick Lovett

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Posted 04 June 2019 - 03:15 PM

Workout for today:

 

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

or

 

4-6 x 1 mile at T (60-75 sec)

 

or

 

6 - ? x 800 (200) @ L

 

Three options. Two are tempo, one L

 

Can do "telephone poles" at the end. 

 



#649 Rick Lovett

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Posted 11 June 2019 - 08:57 AM

Today's workout will be the hill-cone drill. Short intervals with long recoveries, and shade. Remember that the water fountain is a long way away, so bring water. (I'll try to bring a gallon and some cups for those who forget.)



#650 Rick Lovett

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Posted 18 June 2019 - 11:37 AM

It's nearly summer! 

We will have an assortment of workouts. For the milers:

 

Start with two sets of

800 (4 min, jog or walk)

400 (2 min, jog or walk)

200 (200m walk--or slow 400m jog. Take a real set break.

so it's 800, 400, 200 in each set.

If that's easy, you can consider starting a 3rd set (consult on site). Three full sets is 4200m, which quite a bit of volume at this pace.

Pace is S pace. So that 800 is fast. 

For those looking at longer distances

4-? x 1200 (400) @L

 

And if you want tempo, do 3-5 x 2K @ tempo effort (90 sec). Five of these, obviously, is for the highest mileage folks.



#651 Rick Lovett

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Posted 02 July 2019 - 12:53 PM

We've reached a turning point in the season for some people. A lot were focused on Rose City Mile, not past. Others may still be working on the mile for future events. So we will have three things

 

1. Miler workouts. One of these will be up to three sets of 500 (1:30), 400 (1:15), 300 (4 min), with 0-4 200s (200) at the end. (Or some 150s).
That's fairly advanced. An alternative for those wanting a bit of a boost before Guillotine Mile would be the same concept, but all as 300s. To wit, 3 sets of 3x300 (1 min between 300s), 4 min between sets. (slow jog 400).

2. 6-? x 800 (200) @ L 

 

3. 3-6 x 1 mile (400) @ L (for those wanting longer than 800s)



#652 Rick Lovett

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Posted 16 July 2019 - 12:30 PM

Last week was the Guillotine Mile, with assorted add-ons for those wanting a larger volume of speed.

 

This week returns to normal. Also, with Stumptown Twilight on Friday, track season is now over. We will now be focusing largely on summer training, in prep for cross-country, though some of you are also ramping up for fall marathons or half-marathons. So as always, it's a diverse group. 

 

Here are the options:

OPTION 1. L pace. Two weeks ago we did 800s. This week, 1000s!

5 -? x 1000 (400) @ L

 

OPTION 2.

400s in groups on "50 percent" recovery. I will explain. This can be easy or challenging, depending on the group you choose.

 

OPTION 3, 

 

 up to 11 x 600 (20-25 sec) @ T. This is good for those who are taking Bowerman seriously on Saturday.



#653 Rick Lovett

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Posted 23 July 2019 - 12:59 PM

Two options for today; (more if requested)

 

Option A

10-? x 500 (1 min) @ L

Optional set of "telephone poles" at end. (For those who remember this).

Option B

8-10 x 400 (400) @ S

No telephone poles. This workout will tax your legs enough.



#654 Rick Lovett

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Posted 30 July 2019 - 02:27 PM

Two options, with the possibility of more for those who want them. 

 

Option 1. 400s on "50 percent recovery". We had that on the schedule a while back, but everyone went for the other option. This has some things in common with last week's 500s, which makes it good for easy (pre-XC) season. 

 

Option 2.

1x 1200 (400) @ L

2-? x 300-300-300- (400) @ L

1 x 1200 @ L

 

Both options can be followed up with one round of "telephone poles" or up to 4 x 150. Note: this add-on is optional, and should be based on how your legs feel after the main body of the workout.



#655 Rick Lovett

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Posted 13 August 2019 - 08:52 PM

For the record, last week's workout was

 

8-10 x 400 (400) @ S

or

4 -? x 1200 (400) @ L partially on chips



#656 Rick Lovett

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Posted 13 August 2019 - 08:54 PM

Today's workout, was

 

4-6 x 1600 (75 sec) @ 12K pace

or

4-? x 1200 (400) @ L on track

or

1 x 1000 (400)

1 x 900 (300)

1 x 800 (400)

1 x 700 (300)

1 x 600 (400)

1 x 500 (300)

1 x 400 (400)

1 x 300 (300) (optional)

1 x 200

Most people did the third option






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