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Track Workouts from 2008 - present (ongoing thread)


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#571 Rick Lovett

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Posted 21 November 2017 - 01:18 PM

With the local cross-country season over, we will only have two workout this week. Also, come prepared to tell me what your goals re in the next 3-4 months.

One workout will be for the December marathoners, of whom we have two. It will be similar to last week's.

The main workout will be an old favorite, not done for a long time

1 x 1000 (400) @ L
1 x 900 (300) @ L
1 x 800 (200) @ L
1 x 700 (300) @ M
1 x 600 (400) @ M
1 x 500 (300) @ M
1 x 400 (400) @ S
1 x 300 (300) @ S
1 x 200 (200) @ S


This is 5400m, so low-mileage runners (below 40 mpw) need to drop one or two of the last four.

#572 Rick Lovett

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Posted 28 November 2017 - 01:27 PM

We will have two workouts. One is for the December marathoners (other than CIM), of whom I think we have only one. That will be arranged on site.

The other is something really standard that we may never actually have done.

2 x 600 (200) @ L

4 x 600 (400) @ M

2 x 600 (200) @ L

High mileage people can add a few more, if they want.



#573 Rick Lovett

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Posted 05 December 2017 - 02:26 PM

Today we will have a few people doing marathon or half-marathon tapers. For the rest

8 x 800 @ T or slightly faster (30-40 sec)

This is basically what we've done many times before, with the 11 x 600, but this time we're going for longer intervals. Recoveries are jog back and forth a bit, which means that all intervals will start in the same place. Find a group and adjust your pace and recovery slightly to fit in and keep it social.

#574 Tim

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Posted 12 December 2017 - 07:40 AM

12/12/2017: Hey Rick, David and I are planning to do the up-and-over workout on Terwilliger tonight. Just wondering if you want to make that the official TRL workout for this week.

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#575 Rick Lovett

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Posted 12 December 2017 - 02:07 PM

Those wanting hills can join Tim and David. The rest of us will stay on the track.

2 x 500-500- (400) @ L
1-? x 1000 (400) @ L
2 x 500-500- (400) @L

#576 DJ DeAustria

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Posted 12 December 2017 - 07:55 PM

Rick hadn't recalled me ever coming to track, I used in Lake Oswego.  I have been to Duniway  I had forgotten until Tim asked if I was making my annual trip to track.  I ought to make it quarterly 






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