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

• Long run - Lafeyette/Moraga Bike Trail at 9 a.m. 50-120 minutes (subject to change if weather dries out)

Monday, Feb. 1 interval workout:

• 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.

Thursday, Feb. 4 tempo/mixed speed workout:

• 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

Thursday, Feb. 11
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.