run workout 8/12

Sorry team, but I won't be able to lead our track workout tomorrow... need to work at an event.
Feel free to run on your own! Or, do a bike ride instead and try to win this week's challenge. :)

Lindsey

Bellomy Field Closed

Just a reminder: The Bellomy Field track will be closed August 9 - Sept. 20 for annual field work.

How is your training going?

Running Workout 7/29 and 8/5

For the record, here was today's workout. I wont be there next week, but it would be good to use this one as the workout for next week, too if you're game. Remember to bring water. It gets hot, and there isn't much shade.

Meet at Malley at 5:15, leave around 5:20.
Jog to Buscher Middle School (From Malley, run toward SCU campus, stay on Market St. past Swig. Turn left on Jackson St. (When Market becomes a one-way street). Go onto the Buscher campus through the handball/tennis courts. The track will be on your left, with big, open gates.)
Light stretching
3 set of Drills on the straightaway of the track, about half the length (50 yards or so)
- high knees
- butt kicks
- bounds for height
- bounds for distance
- build ups (start slow, end fast, but not a full out sprint)

Workout:
Sprint:
1/4 lap hard, 1/4 lap easy,
1/2 lap hard, 1/2 lap easy,
1 lap hard, 1 lap easy,
2 laps hard, 2 laps easy,
1 lap hard, 1 lap easy,
1/2 lap hard, 1/2 lap easy,
1/4 lap hard, 1/4 lap easy,
Total workout is 2.25 miles + warm up/cool down

Olympic:
1/2 lap hard, 1/2 lap easy,
1 lap hard, 1 lap easy,
2 laps hard, 2 laps easy,
3 laps hard, 3 laps easy,
2 laps hard, 2 laps easy,
1 lap hard, 1 lap easy
1/2 lap hard, 1/2 lap easy
Total = 4.5miles + warm up/cool down

Hard = race pace or a bit faster,
Easy = active recovery, easy jog/walk equal distance.
Work as hard as you want, or just cover the distance at a moderate pace.
Cooldown run back to Malley
Good stretching

Use the chart below, to predict your mile pace based on your lap times:
Lap Times Goal Mile Pace
0:01:30 0:07:00
0:01:33 0:07:15
0:01:37 0:07:30
0:01:40 0:07:45
0:01:43 0:08:00
0:01:46 0:08:15
0:01:50 0:08:30
0:01:53 0:08:45
0:01:56 0:09:00
0:01:59 0:09:15
0:02:03 0:09:30
0:02:06 0:09:45
0:02:09 0:10:00
0:02:12 0:10:15
0:02:15 0:10:30
0:02:19 0:10:45
0:02:22 0:11:00
0:02:25 0:11:15
0:02:28 0:11:30
0:02:32 0:11:45
0:02:35 0:12:00
0:02:38 0:12:15
0:02:41 0:12:30

Run Workout, July 22

We'll meet in front of Malley Center as usual, at 5:15.
This time, however, we'll jog to Buscher Middle School's track as a warm up. Then we'll do laps on their track to help you get a sense of where you're at with your training. I'll time you and keep track of your splits, so you don't need to worry about anything except running!
Bring water... might be in the low 80's.
See you at the swim practice on Wednesday, and our run practice on Thursday!
Lindsey

The Run!

At this point in our training, we should be doing at least 2 runs/week (a long run and a shorter interval run to focus on building strength/speed). For the Olympic folks, the interval run should be about 30 minutes long, and your long runs should be around 50-60 minutes.

Here's what we've been doing on our interval runs:
last week:
warm up (1 Bellomy Field lap, .43 miles)
light stretching if needed
interval set (2 min easy, 3 min race pace) x 5
drills (10 m: high knees, butt kicks, bounds for height, bounds for distance) x 3
builds (25 m: start easy, build to 75% speed) x 3
cool down (1/2 to 1 Bellomy Field lap, .43 miles)

summary: 15 minutes at race pace! Total run of 25 minutes!

this week:
warm up (1 Bellomy Field lap, .43 miles)
light stretching if needed
interval set (2 min easy, 4 min race pace) x 5
drills (10 m: high knees, butt kicks, bounds for height, bounds for distance) x 3
builds (25 m: start easy, build to 75% speed) x 3
cool down (1/2 Bellomy Field lap, .43 miles)

Summary: 20 minutes at race pace! Total run of 30 minutes!

The "race pace" speed is what you'd like to do your race at, or a little faster. This trains your body to run at this speed. Don't sprint or push super hard during these intervals. You need to be able to do all of them equally strong!

For your long runs, find a buddy to jog with - it's much more fun with a friend! This pace should allow for conversation. You're not pushing too hard on these runs... just an easy jog to cover the distance. We have a few more weeks to build your strength with the interval runs. And you should see your long run pace improve!

Run Workout, Week 2&3

For those of you who can't make it to our group runs on Thursdays, here's what we did last week and yesterday.

Warm up, easy jog: (1/2 to 3/4 miles)
Light Stretching
Drills: 3 sets of each (high knees, butt kicks, bounds for height, bounds for distance)
Workout: 4 sets (3 minutes slow, 2 minutes goal race pace, 30 seconds a bit faster) go straight into next set (i.e. 3 min. slow)
Cool down, easy jog: (1/2 to 3/4 miles)
Group stretch. Hold stretches for 30 seconds.

Thanks Annie for this workout!

Go Team!

Workouts, Week 2

First, kudos to everyone at the pool tonight. Nearly a dozen Mighty Broncos completed an awesome workout, thanks to Diane! We did a combination of 100's and 50's, and practiced "arm over the barrel" to work on our form. I'm sore... in a good way!

Tomorrow's run workout is going to be at 5:15pm, at Buscher Middle School's track. It's off Bellomy Street, between Washington and Monroe. It's closest to the "bend" in Bellomy St. where it makes a sharp turn and feeds into Market and Jackson Streets.

Remember, for all our team workouts, your current speed/ability doesn't matter. Everything we do is done at your own pace and comfort level. Stick with us, and we'll watch each other improve!

Hope to see you there!
Lindsey