Tag: track

Wednesday Track Workout

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

Track Workout Wednesdays

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

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

Track Workout

ood morning,

Here is tomorrow’s track workout (Yasso 800s). Meet at 9th & Park at 6:00am or at the track for a 6:15am start.

Warmup: Jog to track, 1 lap + drills
Main Set: 8 x 800 @ 5K pace (stay consistent through workout), 45-60s rest between
Cool Down: Jog back to Hoboken

And if you are looking for a different way to train this weekend, sign up for a race I am organizing: http://bit.ly/l1qfOG . It’s part scavenger hunt, part trivia- all running! In the past it has always been a team of runners that have won so it is a great way to train!

–Michael

Tuesday Track or Ride

Choices make everything better. Tomorrow you have two of them for your group workout. Mike Frank will be leading a bike from 14th st Ferry at 540am SHARP. If you show up late then peddle your butt up river road and catch-up.

There will also be a track workout tomorrow. Details below.

I know we had a lot of people racing this weekend so tomorrow’s workout is meant to flush the muscles so we can keep going hard.

Warmup: Jog to track, 1 lap + drills
Set 1: 1×1600 @ 10K pace, 60s rest
Set 2: 100-200-300-400-300-200-100 @ slightly slower than 5K pace (15s rest between, 60s after set)
Set 3: 2×800 @ 10K pace; 200m jog between

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

Tuesday Morning Track Work

Good morning,

Here is tomorrow’s track workout:

Warmup: 1 lap + drills
Main Set: 400-600-1000-1600-1000-600-400
Cool Down: Jog back to Hoboken

The goal this week is to hold mile pace on all intervals. Slow jog 100m after the 400s and 600s, and slow jog 200m after the 1000s and 1600.

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

We will also be repeating the workout on Wednesday night, exact time TBD. I will send another email tomorrow with details.

–Michael