Trackwork 6/18/09

I plan on showing up at noon, starting the workout at 12:15

5x1000M start at your 5k pace and either hold or descend your interval

200M recovery taking around 1/3 of the interval

I will start my intervals at about 88 - 89 pace, which is a 3:40 interval, take a 1:20 recovery and send every 5:00

The key to this workout is the short active recovery, so pick a sustainable pace such that you can maintain the recovery and execute the interval.

Trackwork 6/11/09

I plan on being at the track at noon and starting at 12:15

today....

1600, 1200, 1000, 800, 600, 400 all with a brisk walking - or timed-100M recovery. Negative split your pace as you descend the ladder.

So I intend to start at a 90 second pace and basis - and my recovery basis will be a consistent 75 seconds.

The 1600 = 6:00 (90s pace), send on 7:15

The 1200 = 4:24 (88s pace), send on 13:00

The 1000 = 3:35 = (86s pace), send on 18:00

The 800 = 2:48 (84s pace), send on 22:15

The 600 = 2:03 (82s pace), send on 25:45

The 400 = 80s

For all workouts other than speed/power oriented efforts I like to control the recovery for several reasons. it provides positive structure to the entire workout allowing us to incorporate the rest phase into the active phase of the workout, and it doesn't allow us to cheat the recovery. This type of training should keep you high in the aerobic zone for the entire workout and toggle your body in and out of the anaerobic zone. This will force your body to deal with the slowly accumulating byproducts of glycogen and oxygen rich energy consumption ultimately resulting in deeper aerobic capacity and a higher anaerobic floor, a phenomenon that ideally will be realized in faster results on race day. At least, thats what I think it does.

Also, my watch is kind of a pain to reset, so it is easier to keep it running.

All speed work should be contained and controlled. Necessarily it should get more difficult, even very hard as the effort evolves, but always controlled. Concentrate on your form and pace. As always, once you start catastrophically failing the workout as planned, quit it and call it a day...there is no lost honor in this. I quit several workouts a year because I overestimated my ability and simply went too fast with too little recovery or because I was too fatigued for the planned intensity.

track Work 5/28/09

I plan on showing up to the track around 11:45 and starting at 12:00

6-8 x 800 at a little faster than 5k pace, timed 200 M recovery taking about 1/2 your interval time

I plan on going around 2:55's with a 90 second recovery, sending every 4:30 on the 1000

trackwork

For a couple of reasons, from now until Buffalo Springs in late June most of my workouts are not going to have any real fast stuff, and by that I mean I won't be running much faster than 85 pace. Of course if you are of a mind of speed, it is always easy to cut 200M from an interval and crank the intensity, and hit the same start point as the remainder of the group.

I constructed the workout below for today, but then changed my mind, so it will be for next week. Today I plan on 10 x 600 with a 100m recovery sending every 3 min. I plan on running around 5k pace, so 88 sec/lap or so, should provide about 55 seconds of recovery.

If you run 8:00 min pace send every 4:30, do only 7 or 8 intervals,

Scale accordingly.












Next week I propose a ladder of 800, 1000, 1200, 1200, 1000, 800 where you start the first interval at about 5k pace or a little slower, and descend the entire workout about a second per lap. If your 5k pace is around 8 min miles, the first interval would be at 2:00 pace, or 4:00, the second would be at 1:59 pace, or 4:57-4:58, and so forth

Hold yourself to a 200M recovery that is about equal to twice your pace . So if your intervals start at an 8 min pace (2 min per lap) your recovery would be about 200M in 2 min, therefore you would send at 0, 6:00, 13:00....

I plan on starting at 90 sec pace with a 1:30 recovery term (or maybe 1:15's? we can see what the consensus is)

I will send at 0, 4:30, 9:45, and on and on....

This kind of workout is easy to turn into a threshold/temp style effort by going slower on the interval and just give yourself smaller recovery.

New!! Track Work label and section on homepage!

Hey everyone,

rather than just emailing track workouts and times to a list, we decided it may help to reach more people by posting on the blog. So starting next week, click on Running under Training Activities on the homepage - you will see a short info paragraph and the link to all posts with label Track Work. Another plus, is that it will also be a nice way to have a list of workouts to go back to when you need ideas. Right now Jeff is the track man, but that may change, when it does, the next guy will just need to make sure they have access to the triatomics blog by contacting Clay.

Keep checking the triatomics homepage, lots of changes, in particular Helpful Resources section is taking shape.

dina