Well, it's that time of year again...the END of the cross country season is nigh. Here are the final workouts of the season and they'll take us through the Christmas Relays (or club cross country nationals weekend). After this, I recommend some sort of break from running hard let alone interval training for a few weeks. We can arrange to continue to meet at the track at a certain time (or another location) and simply head out for a run which meets your needs for the day, whether it's on the track or around town. Many Strawberries will be out of town during the academic winter break so workout attendance is likely to be paltry for a month or so.
Monday, Nov. 1
3-4 x 800 at 5K pace with 400 rest, THEN 3-4 x 800 at 5K pace with 200 (TWO-HUNDRED) rest.
Thursday, Nov. 4
Steady 4-5 mile tempo
Monday, Nov. 8
5-6 x 1000 @ XC down to 5K pace with 400 rest, 4-5 x 200 with 200 rest
Thursday, Nov. 11
5-speed tempo, 25-30 minutes
Monday, Nov. 15
4 x 1200 with 400 rest at cross country pace, 5 x 300 at Mile pace (walk-jog 100)
Thursday, Nov. 18
6-8 x 400 with 200 rest
Monday, Nov. 22
10 x 200 with 200 rest
Thursday, Nov 25
Find a 5K race or do an on your own run. I've always enjoyed longer runs on Thanksgiving morning so I could gnosh turkey with less guilt later.
Monday, Nov. 28
7 x 800 with 400 rest
Thursday, Dec. 1
800 'on-offs' (800 at half marathon to marathon pace, 800 at cross country to 5K pace)
Monday, Dec. 5
400-800-1200-800-1200-800-400 "M" ladder workout (with 400 rest)
Thursday, Dec. 8
Steady 4-5 mile tempo
LAST OFFICIAL WORKOUT UNTIL JANUARY ALTHOUGH THE GROUP WILL CONTINUE TO MEET AND TRAIN AS NEEDED THROUGH WINTER BREAK. Contact me at coachcarlrose AT gmail DOT com if you have any questions.
Monday, November 1, 2010
Thursday, September 23, 2010
Getting into the XC swing of things
It appears the Strawberries have been gearing up well for cross country and this is where that wonderful summer basework comes into play for the fall racing season. Two things to note: The default workouts during race weeks are on Wednesday (insteand of the usual Thursday endurance workouts), which is usually a decently-paced 55-70 minute run with 6-8 60 to 90-second surges embedded into the run. The week after the race, some people may run long on Sunday and postpone their workout until Tuesday. There will be a small group of Berries working out on Tuesday evenings after certain races. Workouts without further ado:
Monday, Sept. 27
5-6 x Campanile repeats (400 on track, progress up to base of Campanile clock = 1100 meters), jog back down to track at a decent pace and repeat.
Thursday, Sept. 30
Steady 4-5 mile tempo progressing down from marathon pace to 5K pace (about 8-12 seconds per mile faster for each mile), i.e. Mile 1 = 5:50, Mile 2 = 5:40, Mile 3 = 5:30, Mile 2 = 5:20, Mile 1 = 5:10; add 4-5 x 50-70 meters quick strides at end.
Monday, Oct. 4
3-6 x Mile repeats @cross country (8k) pace down to to 5K pace with 400 rest, or 3-6 x Lower Firetrail repeats with normal run-paced jogdown recovery (1300 meter uphill which roughly translates to Mile on track pace). We'll discuss after Garin and clarify this with internal emails. Any questions from newer Web site visitors email me at cerose88 AT aol DOT com or coachcarlrose AT gmail DOT com.
Thursday, Oct. 7
1-3 miles steady 15K pace on track and continue hard tempo to base of Firetrail Connector, jog back down.
Monday, Oct. 11
Upper Firetrail dirt workout (we will try to arrange to meet at the Lawrence Berkeley Lab parking lot on the top of Centennial Rd. and Grizzly Peak Rd.). Workout = 2 x 6:00 (minutes) @ 8K/XC pace with 2:00 jog rest, then 4-5 x 2:00 (minutes) @5K pace with 1:30 jog rest, all on the flat. Otherwise 2 x Mile with 400 rest and x 4-5 x 600 meters on track with 200 seconds jog rest on the track.
Thursday, Oct. 14
Tilden Park Wildcat Trail tempo, 25-40 minutes (3.5-6+ miles), do 5 x 15 seconds strides up Animal Farm hill at completion of tempo. (Likely our last chance timewise to get off the track this fall due to unwelcome advent of earlier sunsets).
Monday, Oct. 18
2-3 x 1200 meters @5K pace with 400-meters rest, followed by 5 x 400 meters @3K or better pace with 200 rest, followed by 2 x 300 @Mile or better pace w/ 100 meters + 30 seconds standing rest.
Thursday, Oct. 21
500 @5K pace, 300 @marathon pace tempo for 3-5 miles
Monday, Oct. 25
12-24 x 400 @5K pace with 200 rest
Thursday, Oct. 28
Tentative: Strawberry Canyon Track Club's Classic: The annual 2-mile/5K timetrial. Invite non-club members who wish to log a hand-timed makr for this event. Two heats likely.
Monday, Sept. 27
5-6 x Campanile repeats (400 on track, progress up to base of Campanile clock = 1100 meters), jog back down to track at a decent pace and repeat.
Thursday, Sept. 30
Steady 4-5 mile tempo progressing down from marathon pace to 5K pace (about 8-12 seconds per mile faster for each mile), i.e. Mile 1 = 5:50, Mile 2 = 5:40, Mile 3 = 5:30, Mile 2 = 5:20, Mile 1 = 5:10; add 4-5 x 50-70 meters quick strides at end.
Monday, Oct. 4
3-6 x Mile repeats @cross country (8k) pace down to to 5K pace with 400 rest, or 3-6 x Lower Firetrail repeats with normal run-paced jogdown recovery (1300 meter uphill which roughly translates to Mile on track pace). We'll discuss after Garin and clarify this with internal emails. Any questions from newer Web site visitors email me at cerose88 AT aol DOT com or coachcarlrose AT gmail DOT com.
Thursday, Oct. 7
1-3 miles steady 15K pace on track and continue hard tempo to base of Firetrail Connector, jog back down.
Monday, Oct. 11
Upper Firetrail dirt workout (we will try to arrange to meet at the Lawrence Berkeley Lab parking lot on the top of Centennial Rd. and Grizzly Peak Rd.). Workout = 2 x 6:00 (minutes) @ 8K/XC pace with 2:00 jog rest, then 4-5 x 2:00 (minutes) @5K pace with 1:30 jog rest, all on the flat. Otherwise 2 x Mile with 400 rest and x 4-5 x 600 meters on track with 200 seconds jog rest on the track.
Thursday, Oct. 14
Tilden Park Wildcat Trail tempo, 25-40 minutes (3.5-6+ miles), do 5 x 15 seconds strides up Animal Farm hill at completion of tempo. (Likely our last chance timewise to get off the track this fall due to unwelcome advent of earlier sunsets).
Monday, Oct. 18
2-3 x 1200 meters @5K pace with 400-meters rest, followed by 5 x 400 meters @3K or better pace with 200 rest, followed by 2 x 300 @Mile or better pace w/ 100 meters + 30 seconds standing rest.
Thursday, Oct. 21
500 @5K pace, 300 @marathon pace tempo for 3-5 miles
Monday, Oct. 25
12-24 x 400 @5K pace with 200 rest
Thursday, Oct. 28
Tentative: Strawberry Canyon Track Club's Classic: The annual 2-mile/5K timetrial. Invite non-club members who wish to log a hand-timed makr for this event. Two heats likely.
Monday, August 9, 2010
Workouts for August going into September
Thursday, August 12
1-2 miles on track @10K-15K pace (controlled), continue tempo up to base of Strawberry Canyon Fire Trail Connector (total 3.3-4.3 miles)
Monday, August 16
5-6 x 1200 @ cross country (8K or better) pace with 400 meters rest
Thursday, August 19
Uphill Fire Trail tempo from Cal's Edwards track, start at 6:00-sharp, 30:00 total in duration
*Saturday Aug. 21 Santa Cruz XC
Monday, August 23
5-7 x Campanile repeats (400 on track then carry through to base of Campanile = ~ 1100 meters total)
Thursday, August 26
4-5 miles straight progressive tempo (track), starting at 15K pace working down to cross country pace
*Saturday, August 28 Santa Rosa XC (I'll be away at wedding)
Monday, August 30
6-10 x 3:00 repeats on Lower Fire Trail
Thursday, September 2
Tilden Park Wildcat Trail 48:00 fartlek (LONG) (48:00 = 8:00 at marathon, 8:00 at 15K, 8:00 at sub-marathon, 8:00 at 10K, 8:00 at half-marathon, 8:00 at cross country to 5K pace).
Monday, September 6 (LABOR DAY)
6-7 x 800 @ 5K pace with 400 rest, 4 x 200 @ Mile pace with 200 rest
Thursday, September 9
3-5 miles of 800 on-offs (800 at 15K pace, 800 @ 5K pace)
*Saturday, September 11 Golden Gate Park XC, San Francisco
Monday, September 13
3-5 x Lower Fire Trail repeats
Thursday, September 16
Long tempo at Redwood's Skyline Gate Parking lot (I will clearly mark 3 available hilly loop routes)
Monday, September 20
5-7 x 1000 @ cross country pace progressing down to 5K pace with 400 rest
Thursday, September 23
800 @ 10K, 400 @ 3K pace for 6K - 8k
*Saturday, September 25 Garin XC, Hayward (I'll be away at ANOTHER wedding)
1-2 miles on track @10K-15K pace (controlled), continue tempo up to base of Strawberry Canyon Fire Trail Connector (total 3.3-4.3 miles)
Monday, August 16
5-6 x 1200 @ cross country (8K or better) pace with 400 meters rest
Thursday, August 19
Uphill Fire Trail tempo from Cal's Edwards track, start at 6:00-sharp, 30:00 total in duration
*Saturday Aug. 21 Santa Cruz XC
Monday, August 23
5-7 x Campanile repeats (400 on track then carry through to base of Campanile = ~ 1100 meters total)
Thursday, August 26
4-5 miles straight progressive tempo (track), starting at 15K pace working down to cross country pace
*Saturday, August 28 Santa Rosa XC (I'll be away at wedding)
Monday, August 30
6-10 x 3:00 repeats on Lower Fire Trail
Thursday, September 2
Tilden Park Wildcat Trail 48:00 fartlek (LONG) (48:00 = 8:00 at marathon, 8:00 at 15K, 8:00 at sub-marathon, 8:00 at 10K, 8:00 at half-marathon, 8:00 at cross country to 5K pace).
Monday, September 6 (LABOR DAY)
6-7 x 800 @ 5K pace with 400 rest, 4 x 200 @ Mile pace with 200 rest
Thursday, September 9
3-5 miles of 800 on-offs (800 at 15K pace, 800 @ 5K pace)
*Saturday, September 11 Golden Gate Park XC, San Francisco
Monday, September 13
3-5 x Lower Fire Trail repeats
Thursday, September 16
Long tempo at Redwood's Skyline Gate Parking lot (I will clearly mark 3 available hilly loop routes)
Monday, September 20
5-7 x 1000 @ cross country pace progressing down to 5K pace with 400 rest
Thursday, September 23
800 @ 10K, 400 @ 3K pace for 6K - 8k
*Saturday, September 25 Garin XC, Hayward (I'll be away at ANOTHER wedding)
Friday, July 2, 2010
Summer training workouts
Hey gang. Many of you have seen the light at the end of the tunnel and thankfully it's not a train! You are at the end of a very long and track and road-racing season. I am going to continue to post track workouts to sustain the club's continuity, however many of you should revert to base-building mode during the summer.
Monday July 5 (I won't be in attendance)
Distance runners: 12-16 x 400 @ 3K pace with 200 rest
Middle-distance runners: 3 x 200 in 27 or better (for 1:58-59 guys), as much rest as needed
Thursday July 8
All: Uphill Firetrail tempo to bench look-out or 25:00, whichever comes LAST
Friday-Saturday July 9-10
USATF Club Nationals at SF State University! Come root on our Strawberry Canyon TC runners as they square off against club runners from all over the nation. This should be a intimate but fun event.
Monday July 12
Distance runners: 3 x 1200 @ 5k pace w/ 400 rest AND 6 x 400 @ sub-3K pace with 200 rest
Middle-distance runners: 5 x 800 with 800 rest at 3k working down to Mile pace
Thursday July 15
Distance runners: 3-5 Mile straight tempo on the track or 20-30:00 on the trail
Middle-distance runners: 6 x 300 at 800 pace with full recovery (HR < 125)
Monday July 19
Distance runners: 7-12 x 700 with 300 rest
Middle-distance runners: (Master's Nationals) 4 x 200 in 27 or better with full recovery
Thursday July 22
Distance runners: 20:00-30:00 5-speed workout, either on a flatter trail or the track
Middle-distance runners: Break or distance runners workout
Monday July 26
Distance runners: 3-6 x Mile
Middle-distance runners: 4 x 500 @ 3K pace with 300 rest; 4 x 300 @ sub-Mile pace with 500 rest
Thursday July 29
All runners: 500 at half-marathon pace, 300 at 5K pace for 20:00-30:00 minutes, or 30-40:00 of 90 seconds at cross country / 3:30 at marathon pace on the trails
Monday August 3
Distance runners: 6-10 x 800 with 400 rest
Middle-distance runners: 10 x 400 with 400 rest
Thursday August 6
Distance runners: Uphill Firetrail tempo to the bench look-out or 25:00, whichever comes LAST
Middle distance runners: Join in tempo or 10 x Le Conte Hill (about 50-60 seconds) with jog back down
Monday August 10
Distance runners: 3-5 x Lower Firetrail repeats to the Connector w/ jog back down
Middle distance runners: 7 x 2;00 up lower Firetrail w/ jog back down
Thursday August 13
Monday July 5 (I won't be in attendance)
Distance runners: 12-16 x 400 @ 3K pace with 200 rest
Middle-distance runners: 3 x 200 in 27 or better (for 1:58-59 guys), as much rest as needed
Thursday July 8
All: Uphill Firetrail tempo to bench look-out or 25:00, whichever comes LAST
Friday-Saturday July 9-10
USATF Club Nationals at SF State University! Come root on our Strawberry Canyon TC runners as they square off against club runners from all over the nation. This should be a intimate but fun event.
Monday July 12
Distance runners: 3 x 1200 @ 5k pace w/ 400 rest AND 6 x 400 @ sub-3K pace with 200 rest
Middle-distance runners: 5 x 800 with 800 rest at 3k working down to Mile pace
Thursday July 15
Distance runners: 3-5 Mile straight tempo on the track or 20-30:00 on the trail
Middle-distance runners: 6 x 300 at 800 pace with full recovery (HR < 125)
Monday July 19
Distance runners: 7-12 x 700 with 300 rest
Middle-distance runners: (Master's Nationals) 4 x 200 in 27 or better with full recovery
Thursday July 22
Distance runners: 20:00-30:00 5-speed workout, either on a flatter trail or the track
Middle-distance runners: Break or distance runners workout
Monday July 26
Distance runners: 3-6 x Mile
Middle-distance runners: 4 x 500 @ 3K pace with 300 rest; 4 x 300 @ sub-Mile pace with 500 rest
Thursday July 29
All runners: 500 at half-marathon pace, 300 at 5K pace for 20:00-30:00 minutes, or 30-40:00 of 90 seconds at cross country / 3:30 at marathon pace on the trails
Monday August 3
Distance runners: 6-10 x 800 with 400 rest
Middle-distance runners: 10 x 400 with 400 rest
Thursday August 6
Distance runners: Uphill Firetrail tempo to the bench look-out or 25:00, whichever comes LAST
Middle distance runners: Join in tempo or 10 x Le Conte Hill (about 50-60 seconds) with jog back down
Monday August 10
Distance runners: 3-5 x Lower Firetrail repeats to the Connector w/ jog back down
Middle distance runners: 7 x 2;00 up lower Firetrail w/ jog back down
Thursday August 13
Wednesday, June 16, 2010
Terrific USATF links
Homework assignment: Below are the links from the best USATF conference many coaches and athletes have ever attended, the Dec. 2006 Podium education Project of 2007 in Las Vegas, NV.
You can listen to podcasts from the event at this website:
http://www.usatf.org/groups/Coaches/
You can view the powerpoints at this website:
http://www.usatf.org/groups/Coaches/library/EnduranceTraining/
You can listen to podcasts from the event at this website:
http://www.usatf.org/groups/Coaches/
You can view the powerpoints at this website:
http://www.usatf.org/groups/Coaches/library/EnduranceTraining/
Thursday, June 10, 2010
Summer base mode
Here is a general breakdown of summer base training for the good number of you who are not doing many structured workouts for a couple of months. Eva Stuart had initially asked about it, but I may not have been specific enough so I went back to an old log.
It's simpler than structured workouts and relies on the "minutes" system instead of miles in the summer. Generally what happens is the mileage increases by up to one-third or more for a few folks over the course of the summer. Occasional runs on the off-days can also add to the mileage, as well as more emphasis on long runs to gear up for marathon training.
Some more elite groups would start at 450 minutes (all on trails with the exception of tempos) for about 65-70 miles per week and build up from there, so an athlete with the properly developed training capacity can plug in percentages to increase their starting point in mileage. Note the running is not going to be as intense, so your body can handle and absorb more mileage. Also it's OK to join your friends for a swim, bike ride, hike, a soccer game, a game of ultimate--summer is a time of activity so be active and healthy! If you do play ultimate or soccer you might need to shave 20 minutes off of your run the next day, or skip the morning run etc., and play that one by ear.
Week 1
Sunday = OFF (at Colorado they would jog on this day but it seems this day off is better for many of you).
Monday = 55 minutes, maybe give it a decent effort the last half
Tuesday = 65 minutes w/ hills but nothing too crazy
Wednesday = 40 minutes with 4-5 strides, core, abs, light plyos
Thursday = 55 minutes, very similar to Monday, maybe a hillier run
Friday = 30-40 minutes, strides
Saturday = 80 minutes not too hard
TOTAL 320 minutes = ~ 43.5 miles @ 7:30-45 / mile average OR 48 miles @ 6:45-7:00 / mile average
Week 2
Sunday = OFF
Monday = 60 minutes, push 20 minutes at something like 6:20 pace, nothing hard, just an effort
Tuesday = 70 minutes, hills not not too hard
Wednesday = 40 minutes with 4-5 strides
Thursday = 60 minutes, easy first half, harder second half
Friday = 30-40 minutes, strides
Saturday = 85 minutes
TOTAL 340 minutes = ~45.5-46 miles @ 7:30-45 / mile average OR 50 miles @ 6:45-7:00 / mile average
Week 3
Sunday = OFF
Monday = 20 minute morning jog, 50 minute evening run with 6 x 2:00 at 5K pace, nothing crazy
Tuesday = 70 minutes, hills, surge on the uphills and float the run overall but nothing too hard
Wednesday = 45 minutes with 4-5 strides
Thursday = 60 minutes, any pace that feels right, on your own
Friday = 30-40 minutes, strides
Saturday = 85 minutes
Total 355 minutes = 48 miles @ 7:30-45 / mile average OR 53 miles @ 6:45-7:00 average
Week 4
Sunday = off
Monday = 20-minute morning jog, 60-minute evening run: 10-minute warm-up w/ 8 mins. at 6:30 pace, 8:00 at 7:00 pace, 8:00 at 6:20 pace 8:00 at 7:00 pace, 8:00 at 6:00-low pace = 40-minute effort + 10-minute cool down = 60 mins. total for evening run.
Tuesday = 65 minutes easy
Wednesday = 45 minutes easy, strides
Thursday = morning 20-minute jog, evening 50 minutes on rolling loop, surge on every uphill
Friday = 35-45 minutes, strides
Saturday = 90 minutes
TOTAL = 395 minutes = ~53.5 miles @ 7:30-45 / mile average OR 59 miles @ 6:45-7:00 average
The second month would include more doubles and really getting into the long runs a bit more. There is little need to do anything other than a tempo run here and there on the track. After a month of this you might be ready to run harder, but this helps set you up to transition into the base-building groove.
It's simpler than structured workouts and relies on the "minutes" system instead of miles in the summer. Generally what happens is the mileage increases by up to one-third or more for a few folks over the course of the summer. Occasional runs on the off-days can also add to the mileage, as well as more emphasis on long runs to gear up for marathon training.
Some more elite groups would start at 450 minutes (all on trails with the exception of tempos) for about 65-70 miles per week and build up from there, so an athlete with the properly developed training capacity can plug in percentages to increase their starting point in mileage. Note the running is not going to be as intense, so your body can handle and absorb more mileage. Also it's OK to join your friends for a swim, bike ride, hike, a soccer game, a game of ultimate--summer is a time of activity so be active and healthy! If you do play ultimate or soccer you might need to shave 20 minutes off of your run the next day, or skip the morning run etc., and play that one by ear.
Week 1
Sunday = OFF (at Colorado they would jog on this day but it seems this day off is better for many of you).
Monday = 55 minutes, maybe give it a decent effort the last half
Tuesday = 65 minutes w/ hills but nothing too crazy
Wednesday = 40 minutes with 4-5 strides, core, abs, light plyos
Thursday = 55 minutes, very similar to Monday, maybe a hillier run
Friday = 30-40 minutes, strides
Saturday = 80 minutes not too hard
TOTAL 320 minutes = ~ 43.5 miles @ 7:30-45 / mile average OR 48 miles @ 6:45-7:00 / mile average
Week 2
Sunday = OFF
Monday = 60 minutes, push 20 minutes at something like 6:20 pace, nothing hard, just an effort
Tuesday = 70 minutes, hills not not too hard
Wednesday = 40 minutes with 4-5 strides
Thursday = 60 minutes, easy first half, harder second half
Friday = 30-40 minutes, strides
Saturday = 85 minutes
TOTAL 340 minutes = ~45.5-46 miles @ 7:30-45 / mile average OR 50 miles @ 6:45-7:00 / mile average
Week 3
Sunday = OFF
Monday = 20 minute morning jog, 50 minute evening run with 6 x 2:00 at 5K pace, nothing crazy
Tuesday = 70 minutes, hills, surge on the uphills and float the run overall but nothing too hard
Wednesday = 45 minutes with 4-5 strides
Thursday = 60 minutes, any pace that feels right, on your own
Friday = 30-40 minutes, strides
Saturday = 85 minutes
Total 355 minutes = 48 miles @ 7:30-45 / mile average OR 53 miles @ 6:45-7:00 average
Week 4
Sunday = off
Monday = 20-minute morning jog, 60-minute evening run: 10-minute warm-up w/ 8 mins. at 6:30 pace, 8:00 at 7:00 pace, 8:00 at 6:20 pace 8:00 at 7:00 pace, 8:00 at 6:00-low pace = 40-minute effort + 10-minute cool down = 60 mins. total for evening run.
Tuesday = 65 minutes easy
Wednesday = 45 minutes easy, strides
Thursday = morning 20-minute jog, evening 50 minutes on rolling loop, surge on every uphill
Friday = 35-45 minutes, strides
Saturday = 90 minutes
TOTAL = 395 minutes = ~53.5 miles @ 7:30-45 / mile average OR 59 miles @ 6:45-7:00 average
The second month would include more doubles and really getting into the long runs a bit more. There is little need to do anything other than a tempo run here and there on the track. After a month of this you might be ready to run harder, but this helps set you up to transition into the base-building groove.
Monday, June 7, 2010
Summer is coming
Hey all:
With the advent of summer, the scattering to the winds of members for three months, the variety of race interests and training emphasis, as well as the lull in the PAUSATF competitive road-racing season, training will lose a little bit of continuity for some folks. For several of you, this is the time to take a delicious two-week break and rebuild your base for fall cross country. In Boulder, Colorado, we did very little actual track workouts other than tempos for 5-6 weeks or longer. Nevertheless, in the spirit of sustaining continuity I will continue to post track workouts and encourage people to meet there for daily runs up the hill, with the target being USATF open club track and master's club nationals in July. We will all likely converge again in August. It's been a phenomenal spring and considering how new we are this club has enormous potential.
Monday June 7'
Distance runners:
10-12 x 400 @ 5K pace or slightly faster with 400 rest
1200 JOG
1000 meters all out (@ Mile pace or better)
Middle-distance runners:
3200 meters @ 10K-15K pace
recover 5-7:00 (or to HR 120-25 BPM or below)
6 x 400 @ 1 second per lap slower than 800-meter race pace, w/ last two reps @ race pace or better.
Thursday June 10
Distance runners:
Trail option: :90/3:30s @ Tilden Park for those who can get there for 40-50 minutes
90 seconds at cross country-5k pace, 3:30 at marathon pace.
Track option:
400 @ 3K + 800 @ half-marathon pace for 3.0 - 4.5 Miles
Monday June 14
Distance runners:
2 x 1200 with 400 rest
4 x 600 with 400 rest
8 x 200 with 200 rest
Middle-distance runners:
2400 @ 8-10K pace
full recovery
10 x 300 with full recovery @ 1500 working down to 800 pace
Thursday June 17
ALL: Uphill fire trail tempo from track to bench or 25:00 mark, whichever comes LAST. Leave at 6:00.
Monday June 21
Distance runners:
5-6 x 1200 w/ 400 rest
Middle-distance runners:
1600 meters @ 5:20-45 (Josh/Niko), 5:00 (Sean)
TWO sets:
600 @ 800 pace or better on second set, 5:00 recovery
2 x 200 @ 1-2 seconds faster per 200 than 800 pace
8-10 minutes between sets.
Thursday June 24
Long distance runners:
4-5 miles of 800s @ XC pace, 800s @ half-marathon to marathon pace (or equivalent on trail)
Middle-distance runners:
2400 @ 10K-15K pace
4 x 800 @ Mile pace or thereabouts with 800 rest
4 x 200 @ 800 or better pace
Monday June 28
Distance runners:
7 x 800 with 400 rest
5 x 200 with 200 rest
Middle-distance runners:
2400 @ 10K-15K pace
5 x 400 with FULL recovery at 800 pace
Thursday July 1
Distance runners:
Trail option:
30 minutes w/ 60 seconds at Mile pace
4:00 at half-marathon to marathon pace
Track option:
4-5 miles:
400 @ Mile to 3K pace
1200 @ half-marathon to marathon pace
Middle distance runners:
Three sets (5-8 minutes between sets):
1600-2000 @ 5K-10K pace, then:
600 @ sub-Mile pace (400 walk-jog)
300 @ sub-800 pace (rest between sets)
As usual workouts are subject to change in the event of circumstances ranging from races to emphasis.
With the advent of summer, the scattering to the winds of members for three months, the variety of race interests and training emphasis, as well as the lull in the PAUSATF competitive road-racing season, training will lose a little bit of continuity for some folks. For several of you, this is the time to take a delicious two-week break and rebuild your base for fall cross country. In Boulder, Colorado, we did very little actual track workouts other than tempos for 5-6 weeks or longer. Nevertheless, in the spirit of sustaining continuity I will continue to post track workouts and encourage people to meet there for daily runs up the hill, with the target being USATF open club track and master's club nationals in July. We will all likely converge again in August. It's been a phenomenal spring and considering how new we are this club has enormous potential.
Monday June 7'
Distance runners:
10-12 x 400 @ 5K pace or slightly faster with 400 rest
1200 JOG
1000 meters all out (@ Mile pace or better)
Middle-distance runners:
3200 meters @ 10K-15K pace
recover 5-7:00 (or to HR 120-25 BPM or below)
6 x 400 @ 1 second per lap slower than 800-meter race pace, w/ last two reps @ race pace or better.
Thursday June 10
Distance runners:
Trail option: :90/3:30s @ Tilden Park for those who can get there for 40-50 minutes
90 seconds at cross country-5k pace, 3:30 at marathon pace.
Track option:
400 @ 3K + 800 @ half-marathon pace for 3.0 - 4.5 Miles
Monday June 14
Distance runners:
2 x 1200 with 400 rest
4 x 600 with 400 rest
8 x 200 with 200 rest
Middle-distance runners:
2400 @ 8-10K pace
full recovery
10 x 300 with full recovery @ 1500 working down to 800 pace
Thursday June 17
ALL: Uphill fire trail tempo from track to bench or 25:00 mark, whichever comes LAST. Leave at 6:00.
Monday June 21
Distance runners:
5-6 x 1200 w/ 400 rest
Middle-distance runners:
1600 meters @ 5:20-45 (Josh/Niko), 5:00 (Sean)
TWO sets:
600 @ 800 pace or better on second set, 5:00 recovery
2 x 200 @ 1-2 seconds faster per 200 than 800 pace
8-10 minutes between sets.
Thursday June 24
Long distance runners:
4-5 miles of 800s @ XC pace, 800s @ half-marathon to marathon pace (or equivalent on trail)
Middle-distance runners:
2400 @ 10K-15K pace
4 x 800 @ Mile pace or thereabouts with 800 rest
4 x 200 @ 800 or better pace
Monday June 28
Distance runners:
7 x 800 with 400 rest
5 x 200 with 200 rest
Middle-distance runners:
2400 @ 10K-15K pace
5 x 400 with FULL recovery at 800 pace
Thursday July 1
Distance runners:
Trail option:
30 minutes w/ 60 seconds at Mile pace
4:00 at half-marathon to marathon pace
Track option:
4-5 miles:
400 @ Mile to 3K pace
1200 @ half-marathon to marathon pace
Middle distance runners:
Three sets (5-8 minutes between sets):
1600-2000 @ 5K-10K pace, then:
600 @ sub-Mile pace (400 walk-jog)
300 @ sub-800 pace (rest between sets)
As usual workouts are subject to change in the event of circumstances ranging from races to emphasis.
Monday, May 17, 2010
More May Workouts
Hey guys-
Sorry for the late posting here, it's been a wild week and everything I wrote for 20 minutes got deleted as I was magically kicked off-line by the oh-so-reliable server. A lot of you are coming off a mini-break as needed in order to reboot and carry on until USATF Club Nationals and various summer meets. The workouts will be posted consistently to sustain the momentum of the club's central activity, however one should take note of time off, periodization, base building and so forth.
Monday May 17
Middle-distance:
500-250-150 (TWO sets)
500 @ 800 pace, 4:00-5:00 rest
250 @ sub 800 pace, 3:00-4:00 rest
150 @ 400 pace (fast); full recovery between sets, walk lap
Long distance:
5-7 x 1000 with 400 rest (2:30 for A group men, 3:00 for women, master's)
Thursday May 20
Middle-distance:
5K timetrial (sub 17:00 Josh and Niko)
Long distance:
4-5 mile tempo @15K pace progressing down to cross country pace, would rather that it be on the track through the Marin 10K to better simulate the race course
Monday May 24
Middle-distance:
600 @ 1200 pace (4-5:00 rest)
400 @ 800 pace (3-4:00 rest)
200 @ 600 pace (2:00 rest)
600 @ 1K pace (4-5:00 rest)
2 x 200 @ sub-600 pace (27-28 sec. Josh/Niko)
Long distance:
1 x Mile @ 5K pace
2 x 1200 @ sub 5K pace
3 x 800 @ 3K pace
(all with 400 rest, 2:30 A men, 3:00 females, masters, do only 1-2 x 800 if racing Monday May 31 and feeling tired)
Thursday May 27
Middle-distance:
8-10 x 200 @ 800 pace, walk-jog 200 (PAUSATF track race May 30).
Long distance:
No more than 25 minutes of the 5 speed tempo workout unless you're out of town and not available for racing the Marin 10K
Monday May 31
Middle-distance workout Tueday June 1 (to be discussed after May 30 meet, we also have the PA road mile June 6)
Long-distance runners have the Marin Memorial Day 10K
Default workout for those not racing = 8 x 800 with 400 rest
Thursday June 3
Middle-distance
3 x 500 with 300 jog rest @ Mile pace (about 68-70 per 400 Niko-Josh); 3:00-4:00 recovery
5 x 300 @ 1K down to 800 pace, with 5:00 (500-meters walk-jog) recovery
3-4 x 60 meters @ 98% to all-out, walk 4:00 between reps, stop at three if knackered
Long-distance
Uphill Firetrail tempo past bench to 25:00-30:00 mark, w/ luxurious recovery jog back down
Sorry for the late posting here, it's been a wild week and everything I wrote for 20 minutes got deleted as I was magically kicked off-line by the oh-so-reliable server. A lot of you are coming off a mini-break as needed in order to reboot and carry on until USATF Club Nationals and various summer meets. The workouts will be posted consistently to sustain the momentum of the club's central activity, however one should take note of time off, periodization, base building and so forth.
Monday May 17
Middle-distance:
500-250-150 (TWO sets)
500 @ 800 pace, 4:00-5:00 rest
250 @ sub 800 pace, 3:00-4:00 rest
150 @ 400 pace (fast); full recovery between sets, walk lap
Long distance:
5-7 x 1000 with 400 rest (2:30 for A group men, 3:00 for women, master's)
Thursday May 20
Middle-distance:
5K timetrial (sub 17:00 Josh and Niko)
Long distance:
4-5 mile tempo @15K pace progressing down to cross country pace, would rather that it be on the track through the Marin 10K to better simulate the race course
Monday May 24
Middle-distance:
600 @ 1200 pace (4-5:00 rest)
400 @ 800 pace (3-4:00 rest)
200 @ 600 pace (2:00 rest)
600 @ 1K pace (4-5:00 rest)
2 x 200 @ sub-600 pace (27-28 sec. Josh/Niko)
Long distance:
1 x Mile @ 5K pace
2 x 1200 @ sub 5K pace
3 x 800 @ 3K pace
(all with 400 rest, 2:30 A men, 3:00 females, masters, do only 1-2 x 800 if racing Monday May 31 and feeling tired)
Thursday May 27
Middle-distance:
8-10 x 200 @ 800 pace, walk-jog 200 (PAUSATF track race May 30).
Long distance:
No more than 25 minutes of the 5 speed tempo workout unless you're out of town and not available for racing the Marin 10K
Monday May 31
Middle-distance workout Tueday June 1 (to be discussed after May 30 meet, we also have the PA road mile June 6)
Long-distance runners have the Marin Memorial Day 10K
Default workout for those not racing = 8 x 800 with 400 rest
Thursday June 3
Middle-distance
3 x 500 with 300 jog rest @ Mile pace (about 68-70 per 400 Niko-Josh); 3:00-4:00 recovery
5 x 300 @ 1K down to 800 pace, with 5:00 (500-meters walk-jog) recovery
3-4 x 60 meters @ 98% to all-out, walk 4:00 between reps, stop at three if knackered
Long-distance
Uphill Firetrail tempo past bench to 25:00-30:00 mark, w/ luxurious recovery jog back down
Monday, April 26, 2010
Workouts going into May
Monday April 26
Middle distance runners:
10 x 300 starting at between 800- and 1500-meter race pace and finishing under 800-meter race pace with 100 walk/jog.
Long distance runners:
5-6 x 1200 @5K pace with 400 jog rest
Thursday April 29
Middle-distance runners:
2-mile tempo @5K pace + 6 x 200 @sub 800-meter race pace
Long distance runners:
6K - Continuous 4.5 Miles of 400 @3K pace, 800 @half-marathon to marathon pace
Monday May 3
Middle distance runners:
Two sets (6 minutes between sets)
2 x 400 @ 800 pace or sub-800 (5:00 rest)
2 x 300 @ sub-800 pace (4:00 rest 1st 300, 6:00 rest second 300)
Long distance runners:
10-12 x 600 (first 400 @ 5K pace, but kick the last 200 @ Mile pace or better)
Thursday May 6
Middle distance runners:
4 x 400 @ sub-800 pace with 4:00-5:00 rest.
Long distance runners:
The Michigan workout led by Sam Robinson
(fallback option "B" = 5 miles of 800 @ cross country pace, 800 at half- to full marathon pace)
Monday May 10
Middle distance runners:
2 x 800 @ sub-3K pace with 800 jog rest
1 x 600 @ sub-Mile pace with 400 walk-jog rest
4 x 300 @ sub-800 pace with 4:00-5:00 rest
Long distance runners
Five speed workout (3-6 Miles)
Thursday May 13
Middle distance runners:
5 x 800 with 800 rest @ close to Mile pace
Long distance runners:
6K - 8K 500 @ 5K pace, 300 @ marathon pace
Middle distance runners:
10 x 300 starting at between 800- and 1500-meter race pace and finishing under 800-meter race pace with 100 walk/jog.
Long distance runners:
5-6 x 1200 @5K pace with 400 jog rest
Thursday April 29
Middle-distance runners:
2-mile tempo @5K pace + 6 x 200 @sub 800-meter race pace
Long distance runners:
6K - Continuous 4.5 Miles of 400 @3K pace, 800 @half-marathon to marathon pace
Monday May 3
Middle distance runners:
Two sets (6 minutes between sets)
2 x 400 @ 800 pace or sub-800 (5:00 rest)
2 x 300 @ sub-800 pace (4:00 rest 1st 300, 6:00 rest second 300)
Long distance runners:
10-12 x 600 (first 400 @ 5K pace, but kick the last 200 @ Mile pace or better)
Thursday May 6
Middle distance runners:
4 x 400 @ sub-800 pace with 4:00-5:00 rest.
Long distance runners:
The Michigan workout led by Sam Robinson
(fallback option "B" = 5 miles of 800 @ cross country pace, 800 at half- to full marathon pace)
Monday May 10
Middle distance runners:
2 x 800 @ sub-3K pace with 800 jog rest
1 x 600 @ sub-Mile pace with 400 walk-jog rest
4 x 300 @ sub-800 pace with 4:00-5:00 rest
Long distance runners
Five speed workout (3-6 Miles)
Thursday May 13
Middle distance runners:
5 x 800 with 800 rest @ close to Mile pace
Long distance runners:
6K - 8K 500 @ 5K pace, 300 @ marathon pace
Tuesday, March 23, 2010
April notes and workouts
A general note, let's start bringing digital cameras to races or even workouts so we can snag some good group photos. Also for anyone trying to reach me specifically, the best way is via two emails: coachcarlrose AT gmail DOT com or cerose88 AT aol DOT com.
After spending the year beating Cal's track into submission, our club will have an active volunteers role with the internationally renowned Brutus Hamilton Distance Carnival on Friday evening, April 23rd, assisting the University of California track and field program with its timing of the meet. Anyone interested in spending a pleasant evening helping the University of California and New York Roadrunners Association with the lap counting duties (while sitting right at track side) should notify me so I can submit a master list to assistant coach John Rembao. Last year we had little problem filling up the 15 or so timing slots they had available for the meet, and many of you have expressed interest this year as well. I recommend you plan to dress somewhat warmly for this and bring a snack plus water.
In addition to receiving a snazzy T-shirt, last year's race volunteers were treated to meeting some of the world's best runners, as well as witnessing nine men dip under 28:00 for the 10000 right there on the Cal track we train on. We may even get some of our own runners into the "B" heats of the 800, 1500 and 5000. There is a possibility I might have some Kenyans I coach entered into the "A" heat of the meet as well, unless they are given an irresistible offer to chase road race prize money.
Our club has also been invited to help with the Pac 10 conference championships, which are to be held on Saturday May 15th and Sunday May 16th also at UC Berkeley. This is one of the most electrifying and competitive college meets of the season.
Last but not least, on May 1st (cutting it close to finals week) we should ponder a road trip down to Stanford to watch arguably the best track meet in the United States, the Payton Jordan Distance Classic at Stanford University in Palo Alto on Saturday. This will be quite a feast for distance track aficianados and the drive is one hour each way.
And what of the Berries? Indeed, substantial PR race options await. 'Tis the season to jump into your fast local races and dwindling opportunities remain to do so. This is a list of reasonably competitive accessible road races and track meets to participate in in addition to the spectator events we might want to consider watching live. I have not evaluated possible races in venues such as Santa Barbara, Los Angeles or Oregon we could potentially draw a bead on, but they routinely host fast races and meets and might be worth checking into. If we are sufficiently motivated and organized, a weekend road trip could be in order. Do consider the Chico State Twilight meet, however, that one could be better than expected.
PAUSATF ROAD RACES:
Sunday April 18: Zippy 5K in San Francisco's Golden Gate Park. The course is not that fast, about 30 seconds slower than the track.
Sunday April 25: Big Sur 5K in Carmel. This is a long and not inexpensive way to score some points for the club, and it also coincides with the Brutus Hamilton Invitational meet at UC-Berkeley, which we will have an active role in.
Monday May 31: Marin 10K in Kentfield, a flat and fast road race.
Sunday June 6: Downtown San Rafael Mile, recently added to the PAUSATF circuit, it might present our hardy middle-distance crew with a chance to shine.
The next major road race isn't until the Humboldt Half Marathon on October 17th. There will be some earlier season cross country races to consider.
*NORCAL AND CENTRAL VALLEY TRACK MEETS (*this list is partial):
Friday, March 26: San Francisco State University Distance Carnival (@ SFSU).
Saturday, April 3: San Francisco State University Johnny Mathis Invitational (@ SFSU).
Friday-Saturday, April 9-10: Chico Distance Carnival (@ CSU-Chico)
*Three hour drive each way but a potentially fast track meet
Saturday, April 17: Woody Wilson Invitational (@ UC Davis)
Friday-Saturday, April 23-24: Brutus Hamilton Invitational (@ UC Berkeley)
Friday, April 23: Diablo Valley College Harlan Anderson Twilight meet (@ DVCC).
Saturday, May 1: Payton Jordan Invitational (@ Stanford University)
Saturday, May 8: Sac State Open (@ CSU-Sacramento)
Friday, May 14: Mills College Open (@ Merritt College, Oakland, CA)
Friday May 14, CSU-Stanislaus Last Chance Twilight Qualifier (@ Turlock, CA)
Saturday-Sunday, May 15-16: Pacific 10 Conference Championships (@ UC Berkeley)
Saturday, May 15: Senior Games (@ Sierra High School, Rocklin, CA)
Sunday, May 23: PAUSATF Championships (@ College of San Mateo)
STRAWBERRY CANYON TRACK CLUB WORKOUTS:
Monday, March 29:
Middle distance crew
12 to 16 reps x 200 @ Mile working down to 800 pace with 200 walk-jog rest
Long distance crew
24 to 40 reps. x 200 @ 3K working down to Mile pace with 200 jog
Thursday, April 1:
Long distance crew
800 @ half-marathon to marathon pace, 400 @ 3K pace (3-6 miles total)
Middle distance crew
10 x 400 with 400 jog rest
Monday, April 5:
Middle distance crew
5 x 400 @ sub-800 pace with full recovery.
Long distance crew
8-12 x 600 @ 3K pace with 200 jog + 15 seconds rest
Thursday, April 8
Middle and long distance crew (all)
20-45 minute 5-speed workout
*Possibly up at Tilden Park's Wildcat Trail if we can collectively organize this.
Monday, April 12
Middle distance crew
1 x 600 @ Mile pace
Full recovery
2 x 450 @ sub-Mile pace
Full recovery
3 x 300 @ 800 pace
Walk 100 (full recovery)
4 x 150 @ 400 pace (full recovery)
Long distance crew
THE MICHIGAN WORKOUT led by Samuel Robinson
Thursday, April 15
Middle distance crew (those not racing Woody Wilson)
5K timetrial
Recovery jog for 10 minutes,
4 x 150 @ 800 pace with 250 walk-jog
Long distance crew
3-6 Miles of 800-meter on-offs (@ cross country or 8K pace and marathon pace)
Monday, April 18
Middle distance crew
1600 run at marathon pace with 3:00-5:00 (full) recovery
4 x 400 @ sub-800 pace with 6:00-8:00 recovery
Long distance crew
5-7 x 1000 @ 5K pace with 60 seconds recovery
Thursday, April 22 (double speed week)
Middle distance crew
10 x 200 @ 800 or faster pace with walk 200
Long distance crew
6-7 x 1000 with 400 rest @ 5K pace, kick hard @ Mile pace the last 200
After spending the year beating Cal's track into submission, our club will have an active volunteers role with the internationally renowned Brutus Hamilton Distance Carnival on Friday evening, April 23rd, assisting the University of California track and field program with its timing of the meet. Anyone interested in spending a pleasant evening helping the University of California and New York Roadrunners Association with the lap counting duties (while sitting right at track side) should notify me so I can submit a master list to assistant coach John Rembao. Last year we had little problem filling up the 15 or so timing slots they had available for the meet, and many of you have expressed interest this year as well. I recommend you plan to dress somewhat warmly for this and bring a snack plus water.
In addition to receiving a snazzy T-shirt, last year's race volunteers were treated to meeting some of the world's best runners, as well as witnessing nine men dip under 28:00 for the 10000 right there on the Cal track we train on. We may even get some of our own runners into the "B" heats of the 800, 1500 and 5000. There is a possibility I might have some Kenyans I coach entered into the "A" heat of the meet as well, unless they are given an irresistible offer to chase road race prize money.
Our club has also been invited to help with the Pac 10 conference championships, which are to be held on Saturday May 15th and Sunday May 16th also at UC Berkeley. This is one of the most electrifying and competitive college meets of the season.
Last but not least, on May 1st (cutting it close to finals week) we should ponder a road trip down to Stanford to watch arguably the best track meet in the United States, the Payton Jordan Distance Classic at Stanford University in Palo Alto on Saturday. This will be quite a feast for distance track aficianados and the drive is one hour each way.
And what of the Berries? Indeed, substantial PR race options await. 'Tis the season to jump into your fast local races and dwindling opportunities remain to do so. This is a list of reasonably competitive accessible road races and track meets to participate in in addition to the spectator events we might want to consider watching live. I have not evaluated possible races in venues such as Santa Barbara, Los Angeles or Oregon we could potentially draw a bead on, but they routinely host fast races and meets and might be worth checking into. If we are sufficiently motivated and organized, a weekend road trip could be in order. Do consider the Chico State Twilight meet, however, that one could be better than expected.
PAUSATF ROAD RACES:
Sunday April 18: Zippy 5K in San Francisco's Golden Gate Park. The course is not that fast, about 30 seconds slower than the track.
Sunday April 25: Big Sur 5K in Carmel. This is a long and not inexpensive way to score some points for the club, and it also coincides with the Brutus Hamilton Invitational meet at UC-Berkeley, which we will have an active role in.
Monday May 31: Marin 10K in Kentfield, a flat and fast road race.
Sunday June 6: Downtown San Rafael Mile, recently added to the PAUSATF circuit, it might present our hardy middle-distance crew with a chance to shine.
The next major road race isn't until the Humboldt Half Marathon on October 17th. There will be some earlier season cross country races to consider.
*NORCAL AND CENTRAL VALLEY TRACK MEETS (*this list is partial):
Friday, March 26: San Francisco State University Distance Carnival (@ SFSU).
Saturday, April 3: San Francisco State University Johnny Mathis Invitational (@ SFSU).
Friday-Saturday, April 9-10: Chico Distance Carnival (@ CSU-Chico)
*Three hour drive each way but a potentially fast track meet
Saturday, April 17: Woody Wilson Invitational (@ UC Davis)
Friday-Saturday, April 23-24: Brutus Hamilton Invitational (@ UC Berkeley)
Friday, April 23: Diablo Valley College Harlan Anderson Twilight meet (@ DVCC).
Saturday, May 1: Payton Jordan Invitational (@ Stanford University)
Saturday, May 8: Sac State Open (@ CSU-Sacramento)
Friday, May 14: Mills College Open (@ Merritt College, Oakland, CA)
Friday May 14, CSU-Stanislaus Last Chance Twilight Qualifier (@ Turlock, CA)
Saturday-Sunday, May 15-16: Pacific 10 Conference Championships (@ UC Berkeley)
Saturday, May 15: Senior Games (@ Sierra High School, Rocklin, CA)
Sunday, May 23: PAUSATF Championships (@ College of San Mateo)
STRAWBERRY CANYON TRACK CLUB WORKOUTS:
Monday, March 29:
Middle distance crew
12 to 16 reps x 200 @ Mile working down to 800 pace with 200 walk-jog rest
Long distance crew
24 to 40 reps. x 200 @ 3K working down to Mile pace with 200 jog
Thursday, April 1:
Long distance crew
800 @ half-marathon to marathon pace, 400 @ 3K pace (3-6 miles total)
Middle distance crew
10 x 400 with 400 jog rest
Monday, April 5:
Middle distance crew
5 x 400 @ sub-800 pace with full recovery.
Long distance crew
8-12 x 600 @ 3K pace with 200 jog + 15 seconds rest
Thursday, April 8
Middle and long distance crew (all)
20-45 minute 5-speed workout
*Possibly up at Tilden Park's Wildcat Trail if we can collectively organize this.
Monday, April 12
Middle distance crew
1 x 600 @ Mile pace
Full recovery
2 x 450 @ sub-Mile pace
Full recovery
3 x 300 @ 800 pace
Walk 100 (full recovery)
4 x 150 @ 400 pace (full recovery)
Long distance crew
THE MICHIGAN WORKOUT led by Samuel Robinson
Thursday, April 15
Middle distance crew (those not racing Woody Wilson)
5K timetrial
Recovery jog for 10 minutes,
4 x 150 @ 800 pace with 250 walk-jog
Long distance crew
3-6 Miles of 800-meter on-offs (@ cross country or 8K pace and marathon pace)
Monday, April 18
Middle distance crew
1600 run at marathon pace with 3:00-5:00 (full) recovery
4 x 400 @ sub-800 pace with 6:00-8:00 recovery
Long distance crew
5-7 x 1000 @ 5K pace with 60 seconds recovery
Thursday, April 22 (double speed week)
Middle distance crew
10 x 200 @ 800 or faster pace with walk 200
Long distance crew
6-7 x 1000 with 400 rest @ 5K pace, kick hard @ Mile pace the last 200
Thursday, March 18, 2010
Workouts Through March 25
Everyone please note that Jack Wallace will be leading optional dynamic motion drill sequences prior to Monday and Thursday workouts. Also take note of the recommended paces included in this sequence of workouts. Devon Walton is going to help prepare green sheet replicas from his Nike Farm Team days for those of you who expressed an interest in having these available.
Monday March 8
Middle distance crew:
300 @ 800 pace (100 walk rest)
Monday March 8
Middle distance crew:
300 @ 800 pace (100 walk rest)
200 @ 600 pace (200 walk-jog rest)
(4-5 sets)
Long distance crew:
6-8 x 1000 @ 5K pace or faster with 400 walk-jog rest
Thursday March 11
Middle distance crew:
5-6 x 800 @ 3200-5K pace with 400 walk-jog rest
Long distance crew:
500 @ cross country to 5K pace
300 @ marathon pace
(total 4-5 miles or 6400-8K)
Monday March 15
Middle distance crew:
1000 @ Mile pace
walk 400
800 @ sub-mile pace
walk 300, jog 100
600 @ 1K pace
walk 200, jog 200
400 @ 800 pace
walk 100, jog 300
200 @ fast pace
cool down
Long distance crew:
7 x 800 @ 5K working down to 3K pace with 400 jog
4 x 200 @ 800 pace or faster
Thursday March 18
Middle and long distance crew:
800 on/offs (800 @ marathon pace, 800 @ cross country working down to 5K pace for 2.5-5.0 miles)
Middle distance runners do 2.5-3.0 miles of 800 on/offs, then jog easily for 5:00, then do 1 Mile of 100-meter "straights and turns" i.e. jog the turns, sprint the straightaways.
Note that there is a major PAUSATF 12K race for our club on Sunday March 21st.
Monday March 22
Long distance crew:
5-6 x 1200 @ cross country own to 5K pace with 400 jog rest
Middle distance crew:
3 x 400 @ sub-mile pace with 400 walk-jog rest
4 x 300 @ 800 pace with 300 walk, jog rest
5 x 200 @ 600 or better pace with 200 walk jog rest
Thursday March 25
NOTE there is a major meet for us at SF State on Friday March 26th.
3-7 mile tempo steady state tempo @ half-marathon working down to 10K pace.
(4-5 sets)
Long distance crew:
6-8 x 1000 @ 5K pace or faster with 400 walk-jog rest
Thursday March 11
Middle distance crew:
5-6 x 800 @ 3200-5K pace with 400 walk-jog rest
Long distance crew:
500 @ cross country to 5K pace
300 @ marathon pace
(total 4-5 miles or 6400-8K)
Monday March 15
Middle distance crew:
1000 @ Mile pace
walk 400
800 @ sub-mile pace
walk 300, jog 100
600 @ 1K pace
walk 200, jog 200
400 @ 800 pace
walk 100, jog 300
200 @ fast pace
cool down
Long distance crew:
7 x 800 @ 5K working down to 3K pace with 400 jog
4 x 200 @ 800 pace or faster
Thursday March 18
Middle and long distance crew:
800 on/offs (800 @ marathon pace, 800 @ cross country working down to 5K pace for 2.5-5.0 miles)
Middle distance runners do 2.5-3.0 miles of 800 on/offs, then jog easily for 5:00, then do 1 Mile of 100-meter "straights and turns" i.e. jog the turns, sprint the straightaways.
Note that there is a major PAUSATF 12K race for our club on Sunday March 21st.
Monday March 22
Long distance crew:
5-6 x 1200 @ cross country own to 5K pace with 400 jog rest
Middle distance crew:
3 x 400 @ sub-mile pace with 400 walk-jog rest
4 x 300 @ 800 pace with 300 walk, jog rest
5 x 200 @ 600 or better pace with 200 walk jog rest
Thursday March 25
NOTE there is a major meet for us at SF State on Friday March 26th.
3-7 mile tempo steady state tempo @ half-marathon working down to 10K pace.
Wednesday, February 10, 2010
Workouts update and club-related notes
Hey everyone! Some random notes are sprinkled in here along with the next few weeks worth of workouts. We hope to have more appropriate track season weather in store for us (fingers crossed) and will have more daylight to manage our workouts over at the University of California's Edwards track facility. Hang tough, springtime and daylights savings are not that far away. I also wanted to point out to some of you newer members now is the time to order your singlets (specify men's or women's as well as sizes) as club president Joe Binder is putting in all singlet requests fairly soon.
If you wish to compete in scoring races for the Strawberry Canyon Track Club it will also be necessary to register as a club member with the Pacific Association of the USATF (http://www.pausatf.org/) for the 2010 racing calendar year. A 'join now' button feature is available on this Web site directly linking you to this page, and our club's numeric affiliation is Tean #384. All Pacific Striders are welcomed with open arms and yet they will need to update or correct their status with PAUSATF as well as order singlets with Joe Binder.
Note our Saturday morning long run sites are sometimes decided on the fly, and typically rotate between Redwood Park in the Oakland Hills at Skyline Gate, the Wildcat Trail near Jewell Lake in Tilden Park and an occasional jaunt to Marin County or San Francisco for a long run in a new environment. There is also a rumor of a Palo Alto-area run soon.
If it's raining cats and dogs, we will default and head over to the Lafayette-Moraga bike Path or Iron Horse Trail in the East Bay. The long runs typically range from 8-18 miles and marathoners/ultra-marathoners with unique mileage requirements are recommended to arrive early, log their requisite extra hour or whatever their training program's volume calls for, and join up with the group for the remainder of the run.
In addition to the two big track meets, there are two PAUSATF races on the docket for March, the 10-mile in Redding and the ATB 12K in SF/Marin. Let myself or an officer know if you have any questions or comments. Tim Keenan was coordinating the 10-mile race and his email is t.keenan@att.net.
On a prelimiary note, we will be volunteering at the Brutus Hamilton and Pac-10 track meets in April and May at UC-Berkeley. Keep an eye out for volunteer and lap-counting volunteer requests, and this is a wonderful opportunity to get up close and personal with world-class runners as we will be trackside.
Last but not least, Wednesday is noted as a drills and core conditioning day and Eva Stuart has wisely availed herself of Mark Jellison's recommended drills, plyos and speed/strength/core conditioning classes held at Cal's track on Wednesdays. It is open to all Cal students, staff and faculty. Mixing that in with an easy 30-50 minute jog is conducive to get in the auxiliary work all in one very capably instructed training session.
The workouts (subject to tweaking):
Monday, Feb. 15
Long distance runners:
4-5 x 800 with 400 rest AND 3-5 x 800 with 200 jog rest
1500-3K runners:
400-600-800-1000-800-600-400 with equal distance walk-jog rest
800-meter runners:
3 x 800 ( between 3K down to 1500 pace) with 800 rest (no spikes) AND 5 x Le Conte Hill
Thursday, Feb. 18
600 at sub-15K pace + 200 at sub-5K pace (3-6 Miles all)
(All-comer meet distance racers do 6-8 x 60-90 second trail fartlek run on Wednesday, Feb. 17; midle-distance runners do 8-10 x 200 in spikes with 200 slow rest; distance runners can opt for the 200s)
Monday, Feb. 22
Long distance runners:
*3 x 1200 with 400 rest *milers do 2 x 1200 but harder AND all do 6 x 400 with 200 rest AND 2 x 300 with 100 walk rest (fast 300s)
Middle distance (800-meter) runners (wear spikes if you have them):
1000 or 1200 at sub-3K/close to 1500 pace, full recovery; 10 x 200 with 200 walk-jog rest
Thursday, Feb. 25
All runners: 5-speed tempo (20-40 minutes)
I believe there is another all-comers meet at Los Gatos on Feb. 27.
Monday, March 1
Long distance crew:
2 x Mile with 400 rest AND 6-10 x 600 meters with 200 rest
Middle distance crew:
4 x 600 meters with 1000 rest (long recovery rest, run these hard) AND 4 x 150 meters with 250 walk-jog.
Thursday March 4
Straight tempo run, 3-7 miles decreasing pace a few seconds per mile each mile (possible uphill firetrail tempo depending on weather/lighting).
If you wish to compete in scoring races for the Strawberry Canyon Track Club it will also be necessary to register as a club member with the Pacific Association of the USATF (http://www.pausatf.org/) for the 2010 racing calendar year. A 'join now' button feature is available on this Web site directly linking you to this page, and our club's numeric affiliation is Tean #384. All Pacific Striders are welcomed with open arms and yet they will need to update or correct their status with PAUSATF as well as order singlets with Joe Binder.
Note our Saturday morning long run sites are sometimes decided on the fly, and typically rotate between Redwood Park in the Oakland Hills at Skyline Gate, the Wildcat Trail near Jewell Lake in Tilden Park and an occasional jaunt to Marin County or San Francisco for a long run in a new environment. There is also a rumor of a Palo Alto-area run soon.
If it's raining cats and dogs, we will default and head over to the Lafayette-Moraga bike Path or Iron Horse Trail in the East Bay. The long runs typically range from 8-18 miles and marathoners/ultra-marathoners with unique mileage requirements are recommended to arrive early, log their requisite extra hour or whatever their training program's volume calls for, and join up with the group for the remainder of the run.
In addition to the two big track meets, there are two PAUSATF races on the docket for March, the 10-mile in Redding and the ATB 12K in SF/Marin. Let myself or an officer know if you have any questions or comments. Tim Keenan was coordinating the 10-mile race and his email is t.keenan@att.net.
On a prelimiary note, we will be volunteering at the Brutus Hamilton and Pac-10 track meets in April and May at UC-Berkeley. Keep an eye out for volunteer and lap-counting volunteer requests, and this is a wonderful opportunity to get up close and personal with world-class runners as we will be trackside.
Last but not least, Wednesday is noted as a drills and core conditioning day and Eva Stuart has wisely availed herself of Mark Jellison's recommended drills, plyos and speed/strength/core conditioning classes held at Cal's track on Wednesdays. It is open to all Cal students, staff and faculty. Mixing that in with an easy 30-50 minute jog is conducive to get in the auxiliary work all in one very capably instructed training session.
The workouts (subject to tweaking):
Monday, Feb. 15
Long distance runners:
4-5 x 800 with 400 rest AND 3-5 x 800 with 200 jog rest
1500-3K runners:
400-600-800-1000-800-600-400 with equal distance walk-jog rest
800-meter runners:
3 x 800 ( between 3K down to 1500 pace) with 800 rest (no spikes) AND 5 x Le Conte Hill
Thursday, Feb. 18
600 at sub-15K pace + 200 at sub-5K pace (3-6 Miles all)
(All-comer meet distance racers do 6-8 x 60-90 second trail fartlek run on Wednesday, Feb. 17; midle-distance runners do 8-10 x 200 in spikes with 200 slow rest; distance runners can opt for the 200s)
Monday, Feb. 22
Long distance runners:
*3 x 1200 with 400 rest *milers do 2 x 1200 but harder AND all do 6 x 400 with 200 rest AND 2 x 300 with 100 walk rest (fast 300s)
Middle distance (800-meter) runners (wear spikes if you have them):
1000 or 1200 at sub-3K/close to 1500 pace, full recovery; 10 x 200 with 200 walk-jog rest
Thursday, Feb. 25
All runners: 5-speed tempo (20-40 minutes)
I believe there is another all-comers meet at Los Gatos on Feb. 27.
Monday, March 1
Long distance crew:
2 x Mile with 400 rest AND 6-10 x 600 meters with 200 rest
Middle distance crew:
4 x 600 meters with 1000 rest (long recovery rest, run these hard) AND 4 x 150 meters with 250 walk-jog.
Thursday March 4
Straight tempo run, 3-7 miles decreasing pace a few seconds per mile each mile (possible uphill firetrail tempo depending on weather/lighting).
Friday, January 29, 2010
February Workouts
Greetings all. We are still meeting Mondays and Thursdays at Cal's Edwards Stadium track facility for workouts. Folks usually gather at 5:30 to warm up and the wrkouts have been starting roughly ten minutes before 6:00; the Cal Rec department has yet to turn on the lights for us (as well as a couple of Cal accredited fitness classes). However we are gaining about ten minutes of light per week and this will be a non-issue in a couple of weeks, If you have any questions email me at cerose88@aol.com an easier way to reach me until I convert over to this site's email. If you would like to be added to the Strawberry Canyon Track Club's email list or the busier Track-Runners Google list let me know and we can arrange that for you. The Strawberry Canyon Track Club can also be found on facebook. Hope to see you all there!
Saturday, Jan. 30
Saturday, Feb. 6 race/long run:
*Cal all-comers meet (RAIN cancels). Jog 30-45 minutes after race event(s) to supplement mileage.
Long 9 a.m. run from Cal's track up the Strawberry Canyon Fire Trail in the morning before the meet! Meet at Cal's track or at Kroeber Fountain at 9 a.m.
Feb. 7
SF Kaiser Half Marathon (7000 runners)
Monday, Feb. 8 interval workout:
All runners: 800 at sub-marathon pace, 400 at 5K pace for 3-6 miles (about 15 seconds per lap differential)
Saturday, Feb. 13
Los Gatos All-Comers meet
Long 50-120 minutes run @ Redwood Park/Skyline Gate at 9 a.m.(location subject to change doe to weather)
Sunday Feb. 14 Possible Sunday morning run at San Francisco's Ocean Beach-barefoot in the sand followed by pancakes.
Saturday, Jan. 30
- Long run - Lafeyette/Moraga Bike Trail at 9 a.m. 50-120 minutes (subject to change if weather dries out)
- Marathoners: 6-7 x 1400 meters @ half-marathon pace with (yes it's long/short) with 200-meter rest (1400 + 200 = 1600). *If racing SF Kaiser Half do 4-6 x 1200/400 with 5K/10K group.
- 5K and10K runners: 6 x 1200 meters @ 5-8K pace with 400 jog rest. *If racing all-comers meet do 4 x 1200 with 400 rest and 4 x 300 with 100 walk-jog rest
- 800-meter runners and Milers: 5 x 800 meters at 1-2 seconds/400 slower than Mile race pace with 800 rest. *If racing all-comers meet do 4 sets of 800s and 4 x 200 meters (blow the 200s out) with 200 rest.
- Straight tempo 3-5 miles @ 10K-half marathon pace, each mile should get a little faster. *If racing over the weekend just do some 200s or strides.
Saturday, Feb. 6 race/long run:
*Cal all-comers meet (RAIN cancels). Jog 30-45 minutes after race event(s) to supplement mileage.
Long 9 a.m. run from Cal's track up the Strawberry Canyon Fire Trail in the morning before the meet! Meet at Cal's track or at Kroeber Fountain at 9 a.m.
Feb. 7
SF Kaiser Half Marathon (7000 runners)
Monday, Feb. 8 interval workout:
- Marathoners, 5K and 10K runners 14-25 x 400-meters with 200 meters rest.
- 800-meter runners and Milers: 3 x 400 (fast) with 400 slow jog; 4 x 300 (fast) with 2:00 walk-jog recovery; 5 x 200 with lengthy recovery as needed
All runners: 800 at sub-marathon pace, 400 at 5K pace for 3-6 miles (about 15 seconds per lap differential)
Saturday, Feb. 13
Los Gatos All-Comers meet
Long 50-120 minutes run @ Redwood Park/Skyline Gate at 9 a.m.(location subject to change doe to weather)
Sunday Feb. 14 Possible Sunday morning run at San Francisco's Ocean Beach-barefoot in the sand followed by pancakes.
Wednesday, January 20, 2010
More Workouts and Descriptions
Welcome aboard to those who are following along or coming to the Cal track for workouts. Though we will continue to meet at 5:30 to warm-up and start our workouts at 6:00 p.m. sharp on Mondays and Thursdays, we could have an issue with lighting on Monday nights until daylight savings (so eat your carrots?). The light switch box was padlocked last night without warning. The tennis courts will offer minimal lighting and Mark Jellison, who teaches a paid Cal fitness + conditioning class, plus the Cal triathlon team also need those lights on, so I'm thinking (optimistically) this situation might be rectified soon. Worst-case scenario, we deal with it for w few weeks as the days get longer...I don't think it's prudent to relocate the workouts for 6-7 weeks, we'd lose a lot of continuity there.
Workouts:
Middle distance crew: 5 x 500 with 300 meters rest; 5 x 300 with 500 meters rest
Medium-long (1500-10K) distance crew: 3-5 miles of 800 meter on/offs (for example, 800 at 5-8K and 800 at 15K race pace); 6 x 200 meters
Middle distance crew: 2 mile tempo; 10 x 200 with 200 slow jog
Posted by Coach Rose at 11:47 AM 0 comments
Workouts:
- Monday Jan. 25
Middle distance crew: 5 x 500 with 300 meters rest; 5 x 300 with 500 meters rest
- Thursday, Jan. 28
Medium-long (1500-10K) distance crew: 3-5 miles of 800 meter on/offs (for example, 800 at 5-8K and 800 at 15K race pace); 6 x 200 meters
Middle distance crew: 2 mile tempo; 10 x 200 with 200 slow jog
- Saturday, Jan 30
Posted by Coach Rose at 11:47 AM 0 comments
Monday, January 4, 2010
Workouts for January 2010
A missing element for distance runners in the East Bay Area was a serious, sociable, and centralized co-ed road and track racing club which accommodated the competitive aspirations of experienced middle and long distance runners of all ages. So a core group of Cal graduate students, staff, recent Cal alumni and undergraduates, as well as runners from assorted East Bay racing clubs and backgrounds and their coach, coalesced with the Pacific Striders to form the Strawberry Canyon Track Club (PAUSATF team #384) in the summer of 2009 and it has since taken on a life of its own.
The Strawberry Canyon Track Club is now a spirited group which welcomes newcomers to workouts held Mondays and Thursdays at 6:00 p.m. sharp at the University of California's Edwards Stadium track facility (meet at the bronze Maxwells Statue). On weekends, Saturday morning long runs typically occur between 8:30-9:00 a.m. and rotate among several East Bay and Bay Area locations. Members also meet informally during the week for recovery runs and cross-training activities.
We recommend that you arrive at the track on Mondays and Thursdays (or begin your warm-up routine) at roughly 5:30 p.m., and athletes incorporate their drills and plyometrics' sequences on their easy days as they see fit. Workouts are as follows:
Monday, Jan 4
Middle distance crew
10-12 x Campanile hill (400-meters uphill)
Long distance crew5-8 x 400 meter lap + 250 meters to base + Campanile hill (= 1050 meters)
Thursday Jan. 7
Middle distance crew
400 at Mile pace, 800 at ~marathon pace (55-75 secs / mile slower), 3.75 miles (15 laps)
Long distance crew
400 at 3K pace, 800 at ~15K pace (30-45 secs. / mile slower), 4.5 miles (18 laps)
Saturday Jan. 9
Long Run at Skyline Gate, Redwood Park, Oakland (50-120 minutes)
Heavy rain defaults to Lafayette-Moraga Bike Path off of Diablo/Pleasant Hill Road
Monday Jan. 11
Middle distance crew
6 x 400 with 400 rest
8 x 200 with 200 walk-jog rest
Long distance crew
4-7 x 1200 with 400 rest (6-7 for 10K-marathoners)
4-5 x 1200 & 8 x 200 with 200 walk-jog rest (1500-5K runners)
Thursday Jan 14
3.5-10K mile tempo (both middle and long distance)
Saturday Jan. 16
Long Run (50-120 minutes Jewell Lake/Wildcat Trail, Tilden Park)
Monday Jan. 18
Middle distance crew
1 x 1000 at Mile race pace or faster with 6:00 walk/jog rest
(Wait until HR drops below 125 BPM)
Then begin 8 x 300 meters with 90-120 seconds walk/jog (100-meters) rest
Long distance crew
5 x 1000 with 400 rest
3 x 600 with 600 rest (FAST)
Thursday Jan. 21
5-speed tempo (20-40 minutes)
Saturday Jan. 23
Long run (site TBD)
Strawberry Canyon Pot Luck Or Group Pizza Night (site TBD)
Carl
The Strawberry Canyon Track Club is now a spirited group which welcomes newcomers to workouts held Mondays and Thursdays at 6:00 p.m. sharp at the University of California's Edwards Stadium track facility (meet at the bronze Maxwells Statue). On weekends, Saturday morning long runs typically occur between 8:30-9:00 a.m. and rotate among several East Bay and Bay Area locations. Members also meet informally during the week for recovery runs and cross-training activities.
We recommend that you arrive at the track on Mondays and Thursdays (or begin your warm-up routine) at roughly 5:30 p.m., and athletes incorporate their drills and plyometrics' sequences on their easy days as they see fit. Workouts are as follows:
Monday, Jan 4
Middle distance crew
10-12 x Campanile hill (400-meters uphill)
Long distance crew5-8 x 400 meter lap + 250 meters to base + Campanile hill (= 1050 meters)
Thursday Jan. 7
Middle distance crew
400 at Mile pace, 800 at ~marathon pace (55-75 secs / mile slower), 3.75 miles (15 laps)
Long distance crew
400 at 3K pace, 800 at ~15K pace (30-45 secs. / mile slower), 4.5 miles (18 laps)
Saturday Jan. 9
Long Run at Skyline Gate, Redwood Park, Oakland (50-120 minutes)
Heavy rain defaults to Lafayette-Moraga Bike Path off of Diablo/Pleasant Hill Road
Monday Jan. 11
Middle distance crew
6 x 400 with 400 rest
8 x 200 with 200 walk-jog rest
Long distance crew
4-7 x 1200 with 400 rest (6-7 for 10K-marathoners)
4-5 x 1200 & 8 x 200 with 200 walk-jog rest (1500-5K runners)
Thursday Jan 14
3.5-10K mile tempo (both middle and long distance)
Saturday Jan. 16
Long Run (50-120 minutes Jewell Lake/Wildcat Trail, Tilden Park)
Monday Jan. 18
Middle distance crew
1 x 1000 at Mile race pace or faster with 6:00 walk/jog rest
(Wait until HR drops below 125 BPM)
Then begin 8 x 300 meters with 90-120 seconds walk/jog (100-meters) rest
Long distance crew
5 x 1000 with 400 rest
3 x 600 with 600 rest (FAST)
Thursday Jan. 21
5-speed tempo (20-40 minutes)
Saturday Jan. 23
Long run (site TBD)
Strawberry Canyon Pot Luck Or Group Pizza Night (site TBD)
Carl
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