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Track Workout - Tuesday 1.27.09
Mon, 01/26/2009 - 14:30 — Sherry Smith
Track
Workout - Tuesday 1.27.09
If you've been waiting for perfect running weather, here it is !! No excuses, join us this Tuesday, 6:30pm, DeAnza !
2 x 400 striders (2 laps of striders; stride straights, jog corners wherever you start)
10 x 400 @ I pace, with 2' 30" rest (+ or - 30")
group leader will start everyone together (fastest folks in your group get a bit more rest)
Option: (newbie or EZ'r tonight): 8 x 400's and you get your own group ":^)
Cool Down:
Finish with 1-2 loops EZ opposite direction and core/stretches
Which way do I go?
For warm-up and cool-down, jog in the clockwise direction in outside lanes. During the main set, run counter-clockwise in lanes 1 or 2 and peel off quickly to the right (outside lanes) or left (grass). Keep moving for your active 2'+ rest interval. Enter the track carefully as a group to start your next 400, call out "track" as you pass on the inside.
Parking Note:
Now that DeAnza has been in session for 3 weeks, parking was much EZr last week. Plan to show up early and use the distance from your car to the track as your warm-up. As soon as we hit daylight saving time (March 8th), we will re-integrate bi-weekly hill sessions at Rancho San Antonio.
/Coach Sherry
If you've been waiting for perfect running weather, here it is !! No excuses, join us this Tuesday, 6:30pm, DeAnza !
Theme: 400s with an International twist...
counting to 10 in another language!
You'll only need to know your I-pace
400 times for tonight (and how to count to ten).
Warm-up on your own...
Plan to show up early and do 10-20 minutes of E pace running on
your
own.
6:30p gather group, review workout, short
group warm-up and QUICKLY split into groups
2 x 400 striders (2 laps of striders; stride straights, jog corners wherever you start)
10 x 400 @ I pace, with 2' 30" rest (+ or - 30")
group leader will start everyone together (fastest folks in your group get a bit more rest)
Option: (newbie or EZ'r tonight): 8 x 400's and you get your own group ":^)
Cool Down:
Finish with 1-2 loops EZ opposite direction and core/stretches
Which way do I go?
For warm-up and cool-down, jog in the clockwise direction in outside lanes. During the main set, run counter-clockwise in lanes 1 or 2 and peel off quickly to the right (outside lanes) or left (grass). Keep moving for your active 2'+ rest interval. Enter the track carefully as a group to start your next 400, call out "track" as you pass on the inside.
Parking Note:
Now that DeAnza has been in session for 3 weeks, parking was much EZr last week. Plan to show up early and use the distance from your car to the track as your warm-up. As soon as we hit daylight saving time (March 8th), we will re-integrate bi-weekly hill sessions at Rancho San Antonio.
/Coach Sherry
www.sherrysmith.
408.242.3330
P.S.
VDOT Training:
Recovery: E pace (EZ, warm-up)
Endurance: L pace; long run pace, aerobic or "with oxygen"
Threshold (Lactate Threshold): T-pace; approx. 10K pace (short
sentence conversations)
Interval (V02 Max): I pace; approx. 5K pace
Repetition: R pace; approx. mile pace, anaerobic
For pacing intensity cheat-sheet:
http://www.sherrysm