Warm up
20 mins ez jog
Strength and Stretch: led by Coach Cindy
Intervals:
Timed Mile #2
run 1 mile for time record time with Coach Cindy
allow full recovery, then run
2 - 4 X (400 ez/400 hard) continuous
ez is marathon pace, hard is 5K pace
Cool down
1/2 mile ez jog
Training Tip of the Week
For hot weather fill your water bottle about half way lay it at an angle in the freezer and just before you head out for your run top it off with more water
Quote of the Week
Overtraining is the biggest problem incurred by runners who lack the experience of discipling to cope with their own enthusiasm.
- Marty Liquori
Warm up
20 mins ez jog
Strength and Stretch: led by Coach Cindy
Intervals:
1000 @ 70% 1/2 time rest
800 @ 75-80% 1/2 rest
600 @ 80-85% 1/2 rest
400 @ 85-90% 1/2 rest
600 @ 80-85% 1/2 rest
800 @ 75-80% 1/2 rest
1000 @ 60-75%
Cool down
1/2 mile ez jog
Training Tip of the Week
Swimming is an excellent cross-training activity for running because it's not weight-bearing, so it gives your joints (which take a lot of stress when you're running) a break. It allows you to build strength and endurance, and also improve flexibility. It's a great balance for running because you'll really work your upper body, while giving your leg muscles a breather. Swimming is especially recommended for people who are prone to running injuries or are recovering from an injury. Some runners also find it very relaxing and meditative.
Quote of the Week
The greatest pleasure in life, is doing the things people say we cannot do. - Walter Bagehot
Warm up
20 mins ez jog
Strength and Stretch: led by Coach Cindy
Intervals:
Famous Whistle Workout!
2 X (10 X 70 secs hard/20 secs recovery)
3-4 mins recovery between sets
Cool down
1/2 mile ez jog
Training Tip of the Week
If you suffer from side stitches when you run, here is an article for you to help you understand what is going on and how to deal with them. Details here .
Quote of the Week
Mind is everything: muscle-pieces of rubber. All that I am, I am because of my mind.
-Paavo Nurmi
Warm up
20 mins ez jog
Strength and Stretch: led by Coach Cindy
Intervals:
to celebrate the 4th of July week,
8-14 X 400m with up to equal rest
these can be run faster than your mile pace
Cool down
1/2 mile ez
Training Tip of the Week
The harder you train, the more important it is to listen to your body and make the necessary changes. Your body talks to you all the time, but you don't always pay attention. If you listen to the quiet whispers, it won't end up screaming at you to get your attention. Try to recognize the difference between niggling soreness and pain. Do the same with the general tiredness from a busy schedule versus the exhaustion that signals overtraining.
Quote of the Week
To strengthen the mind you must harden the muscles - Montaigne
Warm up
20 mins ez warm up
group stretch and strength led by Coach Cindy
technical drills
Intervals
group 800's
run 4 - 8 X 800 in groups of 3 (75%-85% of max pace)
1/2 rest
draft a lap, lead a lap, rest a lap
Cool down
1/2 mile ez cool down
Why are we doing yoga before track practice?
"Yoga improves strength and balance, but one of the best things it can do for runners is increase flexibility," says Bruce Dick, M.D., a partner of Orthopedic Associates of Saratoga in Saratoga Springs, New York, who has been doing sun salutations since the early 1980s, when he needed to improve his flexibility for triathlon training. He still recommends yoga to his patients, especially those who think running a marathon is easier than touching their toes. "If you don't have the flexibility in your hip flexors and hamstrings to create an adequate range of motion, your body will ask that motion to come from other joints--joints not meant to produce that motion. So you get early fatigue, early breakdown, and you expose yourself to injury."
Quote of the Week
After a few years of meditation practice we can even learn how to occasionally ignore ourselves. And what relief that can be!
Wes Nisker
Warm up
20 mins ez warm up
group stretch and strength led by Coach Cindy
technical drills
Intervals
continuous 400's run as 200 hard/200 ez
for 15-30 minutes
the pace for each 400 should be based on a slow mile pace for you.
if you know your ez long run pace, that is what it should be based on.
for example, a 9:30 pace would translate to a 2:20 400. BUT 1/2 of that is done all out, 1/2 is a very, very easy jog.
Cool down
1/2 mile ez cool down
Important things to remember when running track:
1. You should always perform a good and thorough warm up before running intensity. 2. Follow the warm up with some drills and strides to get your muscles firing and ready for the effort to come.
3. If you need rest, take it, but keep in mind that the rest is structured for a reason, and thus should not be deviated from too much.
4. You will be tired at the end of the workouts, so if is okay if you feel fatigued as the workout comes to an end.
5. If you are unable to maintain the speed required for the workout, then shorten the workout rather than blow up!
6. Make sure you cool down after the workout. You will be using your anaerobic engine in these workouts, building lactic acid in your muscles. A good cool down allows for the body to process the lactic acid through your kidneys.
Quote of the Week
We confide in our strength without boasting of it; we respect that of others without fearing it.
-Thomas Jefferson 1793
20 min ez warm up jog
group stretch and strength led by coach cindy
technical drills and track etiquette
run 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
run 2 - 4 X 400 with equal time recovery based on your mile splits
cool down with 1/2 mile ez
Powerful Running
Something that is noticably different when watching elite runners in comparison to age-group runners is the power in their strides. There is power in every stride that thrusts the elite runners forward. And from beginning to end of races the strides remain powerful. In age-groupers the strides are abbreviated; there is excess up and down motion instead of forward; and dramatically less power in the late stages of a race. It appears that their legs are almost lifted then dropped in front of them instead of powerfully driven forward with power from the hamstrings, glutes and calf muscles. The elite runners got fast and powerful through doing running-specific strength workouts (that includes hill training) and doing fast workouts (speed work).
Quote of the week:
It is true that speed kills. In distance running, it kills anyone who does not have it.
- Brooks Johnson