"If there are a hundred steps In thy path to success
And ye have not reached it In ninety-nine of them
Do not conclude that the journey is a failure."
--- Lancelo

August 17, 2011

 Warm up - 20 mins ez jog

Stretch/Technical - led by Coach Cindy

Intervals - run 4-8 X 600 @10K pace then "float" 100 (ez jog) then run 200 all out (900 total interval)
                   rest 3-5 mins or jog ez 400 between sets
                   if you know a recent time, you can go to the http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
                   to get your pace per mile for the 10K and figure out your 1/4 pace and your 200 pace. 

Cool Down - 1/4 mile ez and 3 stretches

Quote of the Week -

All human beings should try to learn before they die,
what they are running from,
and to,
and why."

- James Thurber 

August 10, 2011

We have the famous whistle workout!!!

Warm up - 20 mins ez jog

Stretch/Strength - led by Coach Cindy

Intervals - 1 - 2  X {10 X(70 secs hard/20 secs ez)}
                    with 5 mins rest between sets

Cool Down - 1/2 mile ez and 4 stretches

Quote of the Week -

"The miracle isn't that I finished. The miracle is that I had the courage to start."
-John Bingham

August 03, 2011

Warm Up - 20 mins ez

Stretch - led by Lisa

Intervals - run 3 - 8 X 800 in groups of three
                   draft a lap, lead a lap, rest a lap (800's with 1/2 rest)
                   put yourself into groups based on your mile/mcmillan time

Cool Down - 1/2 mile ez and 3 stretches

Quote of the Week -

People in the same boat should help each other. - Anonymous

July 27, 2011

Warm Up - 20 mins ez jog

Stretch/Technical - led by Coach Cindy

Intervals - Timed Mile #2
                   Run a mile as fast as you can keeping your 400's even paced or even consecutively faster.
                   Record your results with Coach CIndy and recovery fully.
                   then do:
                   4-8 X 300 on your mile pace with 100 m walk/ez jog in between

Cool Down - 1/2 mile ez and 3-4 stretches you need the most. 

Quote of the Week -

"Sweat cleanses from the inside.
It comes from places a shower will never reach"

-George Sheehan

July 13, 2011

Warm Up - 20 mins ez jog

Stretch/ Technical - led by Coach CIndy

Intervals - run 8-12 X 200 hard (90-95%) with up to 3 X rest
                    check out what pace you should be running on the McMillan Calculator
                     in the sprint workouts box.
                     http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm 

Cool Down - 1/2 mile ez with 3 stretches...especially calves!

Quote of the Week -

Always do your best.  What you plant now, you will harvest later.  - Og Mandino

 July 06, 2011

Warm Up - 20 min ez jog

Stretch and Technical - led by Coach Cindy

Intervals - An Inverted Pyramid.
                   run 1 X 800 with equal rest
                   run 2-4 X 400 with equal rest
                   run 4-6 X 200 with double rest
                   run 2-4 X 400 with equal rest
                   run 1 X 800
                   Run the 800's and 400's based on the McMillan Calculator - http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm 
                   pace for speed workout for long distance runners.
                   Run the 200's based on the sprint workouts for long distance runners. 

Cool Down - 1/2 mile ez with 3 stretches you feel you need the most.

Quote of the Week -

What would life be like if we had no courage to attempt anything?
- Vincent Van Gogh

June 29, 2011

 Warm Up : 20 mins ez jog

Stretch and Technical : led by Coach Cindy

Intervals : run 4 - 10 X 400 meters with up to 2X rest
                   Please go the the McMillan Running Calculator
                   http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm 
                   and check out what pace you should be running them at.  You will see
                   "speed workouts" and "sprint workouts" and their predicted times. 
                   With double the rest, you may be able to hold the sprint workout pace.
                   Your goal is to hold the fastest time you can hold for all the repeats you
                   decide to do. 

Cool Down : 1/2 mile ez and 3 stretches

Quote of the Week :

The world breaks everyone and afterward many are strong in the broken places - Hemingway

June 22, 2011 

As we move through the workouts this summer, I will be referring to the McMillan Pace Calculator many times for you to look at.  Based on the mile time you do at track, a previous 5K, 10K or other distance time you know, you can know what to run the distance for each practice at to help you achieve your goals for the year and for the workout. 

So bookmark this site:   http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
You will type in your time and a chart will come up with event times from 100 meters to the marathon and will show you endurance, stamina, speed and sprint workouts with their paces. 

Doing this preparatory work before practice this week will help you set your intention.  Know what it is you are looking to do at this practice before you even arrive.  We will continue with more flexibility work and do some drills to help you with your running form. 

This week, we will be running 800 meter repeats with 1/2 rest.  Look at the speed workout block and decide if you are a middle or long distance runner and check out the pace you should be able to hold for 800 meters.  There will be a range for your time, and you will probably do well at the longer time with only 1/2 rest. 

Warm Up:  20 mins ez jog

Stretch: group stretch led by Coach Cindy

Technical: led by Coach CIndy

Intervals:  run 3-8 X 800 in groups of three (check out the mcmillan calculator to know your pace)
                  draft a lap, lead a lap, rest a lap (so you will get 1/2 rest)

Cool Down:  run 1/2 mile ez jog the other way around the track and stretch

Quote of the Week:

Doctors and scientists said that breaking the four-minute mile was impossible, that one would die in the attempt. Thus, when I got up from the track after collapsing at the finish line, I figured I was dead.
Roger Bannister
After becoming first person to break four-minute mile, 1952.

June 15, 2011

Workout: run 1-2 X 400 with equal time rest focusing on form and pacing

run 1 mile for time - record with Coach Cindy before end of practice
allow full recovery time...MTP group please note your HR at the end of the mile.

run 2 - 4 X 400 with equal time recovery based on your mile splits
cool down with 1/2 mile ez

There are no magic workouts. It's a willingness to cross boundaries - Peter Tegen