Tag: run

Wednesday Track

  • Filed under run

Good morning- here is tomorrow’s track workout:
Warmup: Drills on the field (high knees, butt kicks, lateral)
Set 1: 3 x (100-300-500-300-100) @ descending pace by set (10K, 5K, mile)
Set 2: 6-10 x 100 @ sprint, 15s between
Cool Down: Jog back to Hoboken
To be clear on pace, the first group of 100-300-500-300-100 in set 1 will be done at 10K pace, the second group at 5K, and the last group at mile pace. We will walk 100m between intervals and take 60s standing rest between groupings. And set 2 will be done at all-out pace. We will do between 6-10 x 100 depending on time and fatigue. Rest will be short: 15-20s between 100s.
Meet at 9th & Park at 6am or at the track for a 6:15am start. All paces are welcome and we will work with everyone to maximize individual workouts.
Michael

Wednesday Track Workout

  • Filed under run

Hi everyone- here is tomorrow’s workout:
Warmup: Jog to track; 1 lap with drills (high knees, butt kicks, lateral, jog)
Main Set: 5 x (200, 200, 400)
Cool Down: Jog back to Hoboken
Pace: 200s @ mile pace with 100 walk recovery after each one; 400s @ 10K pace with 200 recovery (100 walk/100 jog)
Meet at 9th & Park at 6:00am or at the track for a 6:15am start. I will not be there tomorrow so if you meet at 9th & Park please wait until shortly after 6am to leave and make sure you are at the track for the 6:15am start.
Michael

Hoha Snowball

  • Filed under run

Hello All,

Our friends over at the HoHa running club (that group that only runs and is jealous of us triathletes) has extended an invitation to their annual SnoBall event over at the Elks Club (1007 Washington). The grand event is being held this Saturday with doors opening up at 7:00 PM. Tickets can be found at www.hoha.net that include dinner and drinks. Join the fun and meet some other active people in Hoboken!

Happy Training,

Andrew

Wednesday Track

  • Filed under run

Hi- tomorrow’s workout is below. We are going to focus on speed with a workout that will become a staple this season.

Warmup: 2 x 200, high knees and butt kicks
Main Set: 10 x 400 @ mile pace; 30s rest between
Cool Down: 2 x 200, high knees and butt kicks

Meet at 9th & Park at 6:00am or at the track for a 6:15am start.

Michael

Track Workout Wednesdays

  • Filed under run

Hi everyone,

Here is tomorrow’s track workout. We’re going to start building in drills throughout the winter to strengthen some key running muscles ahead of the season.

Warmup: Jog to track; various drills
Set 1: 4 x 400 as follows: 1st: @ 5K, 2nd: butt kicks, 3rd: @ mile, 4th: high knees; 15s between each, 60s after set
Set 2: 400-200-400-200-400; 400s @ mile, 200s at jog; 60s after set
Set 3: 8 x 100 @ sprint; 100m drills between each (alt high knees, butt kicks, and lateral runs)
Cool Down: Jog back to Hoboken

Meet at 9th & Park at 6:00am or at the track for a 6:15am start. See you there.

Michael

Wed Track

  • Filed under run

Since it rained last week and only one person was motivated enough to get to the track, we’re going to repeat last week’s workout tomorrow morning. No excuses this time (including from me) since it will be 50 degrees with no rain!

Warmup: Jog to track, 1 lap + drills
Set 1: 3 x 200, 6 x 100
Set 2: 6 x 100, 3 x 200
Set 3: 3 x 200, 6 x 100
Set 4: 6 x 100, 3 x 200

We’ll run everything at mile pace. Rest will be 30s between 200s, 15s between 100s, and 60s after each set. And in between the first and second part of each set we’ll take 30s.

Meet at 9th & Park at 6:00am or at the track for a 6:15am start.

Michael