|
Middle
Distance Workouts 2001
Contact Devon
Sargent or Isaya Okwiya
with any questions or comments regarding the Middle Distance program.
Workout Week of
December 24 - December 31,
2001
Don't forget to record your splits after the workout!
TUESDAY, DECEMBER 25 ( ON YOUR
OWN )
4-7 miles easy
WEDNESDAY, DECEMBER 26 ( The Armory @ 7:00pm START INTERVALS
)
6:25pm Warm up & stretch
6:45pm Light Drills & Strides
7:00pm Start Intervals
If your primary event is 3k or longer:
12 x 400m @ 3k race pace
If your primary event is mile:
9-10 x 400m @ between ideal and current mile race pace
If your primary event is 800m:
7-8 x 400m @ current mile pace
break (1 interval off)
1 x 400m @ 800m race pace
200m jog recovery for a total of 2 minutes
Warm down 1.5 or 2 miles
Group #1
Isaya 64-68 mile pace or 70-72 if doing 3k pace
Toby 64-68
Pat L 72-75
Noah ?
Group #2
Sid 76-79
Patrick 77-80 mile pace or Group #3 if doing 3k pace
Darlene 77-80
Kevin 77-80
Lee 77-80
Frank 78-80
Devon 78-80
Bola 79-82
Naomi ? 79-82
John G ? 77-80
Group #3
Eve 83-86 (possibly run Thursday due to jet lag)
Helene 83-86
Sue K 84-87
Brian 85-88
Sue P 85-88
Marty 86-89
Mary R 87-90
Amy 92-94
Anna
Erik (vacation)
Craig C (vacation)
Jim O (vacation)
Chris P (vacation)
Hugh (vacation)
Charlotte (vacation)
Sonja (vacation)
Josh (vacation)
Kim (vacation)
Lauren (vacation)
Marie (vacation)
John S (vacation)
Sara (vacation)
Mary D (work)
Julia (vacation)
Chris S (vacation)
Steve (vacation)
Jim A (can't make it)
THURSDAY, DECEMBER 27 ( ON YOUR OWN )
6-8 miles easy if you weren't able to make it to
Wednesday's practice and you want to go to the Armory on this day,
please email me!
Armory practice on Thursday
Mary D (88-92)
Julia
Eve (possibly)
John S
Noah
FRIDAY, DECEMBER 28 ( ON YOUR OWN )
5-7 miles
SATURDAY, DECEMBER 29 ( ON YOUR OWN )
If not racing, 3 x 1 mile @ current 5k race pace
or hard steady state for 20-35 minutes
Please email me if you want to meet for 3 x 1 mile (I'll head to
Reservoir or VCP track or East 6th Street track)
Pre-race routine of 4 miles + form strides
SUNDAY, DECEMBER 30 ( MAC
Meet @ THE ARMORY )
If not racing, long, easy distance run (e.g. 7-12 miles)
MONDAY, DECEMBER 31 ( ON YOUR OWN )
day off or jog today & take New Year's Day off!
Workout Week
of December 18 - December
24, 2001
Indoor track rules ...
TUESDAY, DECEMBER 18 ( The
Armory @ 7:00pm START INTERVALS )
6:25pm Warm up & stretch
6:45pm Light Drills & Strides
7:00pm Start Intervals
5-6 x 800m @ Ideal 5k pace
200 slow jog recovery for a total of 3 min recovery
Warm down 1.5 or 2 miles
Group #1
Erik G 2:20-2:26 (35-36.5)
Isaya 2:20-2:26 (35-36.5)
Toby 2:20-2:26 (35-36.5)
James O 2:28-2:32 (37-38)
Hugh 2:32-2:36 (38-39)
Charlotte 2:32-2:40 (38-40)
Group #2
Pat L 2:36-2:44 (39-41)
Josh 2:36-2:44 (39-41)
Sid 2:36-2:44 (39-41)
Darlene 2:40-2:48 (40-42)
Lauren 2:44-2:48 (41-42)
Kim 2:44-2:52 (41-43)
Bola 2:44-2:52 (41-43)
Sue P 2:48-2:56 (42-44)
Chris S. 2:48-2:56 (42-44)
Group #3
Eve 2:56-3:00 (44-45)
Brian 2:56-3:04 (44-46)
Devon 2:56-3:04 (44-46)
Sue K 2:56-3:08 (44-47)
John G 2:56-3:04 (44-46)
Kevin 2:56-3:04 (44-46)
Frank 2:56-3:04 (44-46, 4-5 x 800m)
Marie 3:00-3:08 (45-47)
Mary R 3:04-3:08 (45-47)
Group #4
Marty 3:04-3:12 (46-48)
Anna 3:04-3:12 (46-48)
Sara 3:04-3:12 (46-48)
Jim A 3:04-3:12 (46-48)
Helene 2:21-2:27 (47-49, 5-6 x 600m)
Mary D 3:12-3:20 (48-50)
Amy A 3:16-3:24 (49-51)
Julia 3 x 800m
Mindy 3 x 800m
John (drills & strides)
Chris P (work)
Noah (vacation)
Sonja (school)
Craig C (vacation)
Jose (off)
Patrick C (off)
Jim O (off)
Naomi (?)
WEDNESDAY, DECEMBER 19 ( ON YOUR OWN )
6-8 miles easy
THURSDAY, DECEMBER 20 ( The Armory @ 7:00pm START INTERVALS
)
6:25pm Warm up & stretch
6:45pm Light Drills & Strides
7:00pm Start Intervals
15-20 x 200m @ Ideal mile pace
Recovery: 1:15-1:30 minutes only
(10-15 if racing on Sunday--we are training thru this race. If racing,
stop when you feel slightly tired.)
Practice Batton Passes after practice
Warm down 1.5 or 2 miles
| Group #1
Erik G 32-33
Isaya 32-33
Hugh 32-34
James O 34-35
Chris P 34-37
Sonja 35-37
Pat L 36-38
|
Group #2
Patrick 39-40
Lauren 39-40
Kim 39-41
Kevin 38-40
Devon 39-41
Frank 40
Helene 38-41 (every other one--evens)
Julia 41-43 (every other one--odds)
Bola 41
Darlene ? 39-40 (practice w/ distance?)
Sid ? 38-40 (practice w/ distance?)
|
Group #3
Marie 41-42
Sue P 42
Chris S. 42-43
Brian 43
Sue K 42
John G 42
Mary R 44
Marty 43-45
Mary D 44-45
Jim A
Anna
Denise ? every other 200m?
Lee 38-40
|
Others
Craig (vacation)
Josh (vacation)
Charlotte (vacation)
Eve (vacation)
Marie (vacation)
Sara (vacation)
Amy (function)
Jim O (timing)
Lee (late)
Mindy (off)
Toby (coaching)
|
FRIDAY, DECEMBER 21 ( ON YOUR OWN )
5-6 miles easy
SATURDAY, DECEMBER 22 ( ON YOUR OWN )
pre-race routine of 4 miles + form strides
if NOT racing, long, easy distance run (e.g. 7-12 miles)
SUNDAY, DECEMBER 23 ( RACE @ ARMORY )
if not racing, 3 x 1 mile @ 5k pace on Reservoir
(this is important--last hard workout for
4 days)
The MAC Holiday Classic
(schedule is also in your racing packet).
RACING
Erik (4 x 800m)
Isaya (4 x 800m)
Alston (4 x 800m)
Hugh (4 x 800m)
Chris P (500m)
Chris S (mile)
Jim A (500m or mile)
Brian (mile?)
Mary D (500m)
Dan Hamner (500?)
Sue K (500m)
Marty (mile)
Kevin (500m)
Jim O'B (mile)
Lee (500m)
MONDAY, DECEMBER 24 ( ON YOUR OWN )
day off
Workout Week of December 11 -
December 17, 2001
"Hi, we're the party girls.
We need to know when your birthday is."
TUESDAY, DECEMBER 11 ( The
Armory @ 7:00pm START INTERVALS )
6:25pm Warm up & stretch
6:45pm Light Drills & Strides
7:00pm Start Intervals
For those RACING on Friday
5-6 x 600 @ Ideal 3k race pace
200 jog recovery for a total of 2:15-2:30 min rest
2 x 200 @ Ideal race pace
For those not racing
7-8 x 600m @ Ideal 3k pace
200 jog recovery for a total of 2:15-2:30 min rest
Warm down 1.5 or 2 miles
Group #1
Erik G 1:45 (35 per lap), 29-30
Toby 1:45 (35 per lap)
Isaya 1:45 (35 per lap)
Hugh 1:45-1:48 (35-36 per lap), 29-31
James O 1:48-1:51 (36-37 per lap)
Charlotte 1:51-1:57 (37-39 per lap)
Chris P 1:54-1:57 (38-39 per lap), 200m pace depends on which race
Sonja 1:54-1:57 (38-39 per lap), 200m pace depends on if you're
racing
Pat L 1:54-1:57 (38-39 per lap), 200m pace depends on if you're
racing
Group #2
Kim 2:03-2:09 (41-43), 35 (if 600m race) or 36-37 (if 1000m race)
Josh 2:03-2:09 (41-43)
Lauren 2:03-2:09 (41-43)
Patrick C 2:03-2:09 (41-43)
Bola 2:06-2:09 (42-43)
Sid 2:06-2:12 (42-44)
Devon 2:06-2:12 (42-44, 5-6 x 600m only)
Noah 5-7 x 400m
Group #3
Eve 2:09-2:15 (43-45)
Marie 2:09-2:15 (43-45), 200m pace depends on if you're racing
Sue P 2:09-2:15 (43-45)
Lee 2:09-2:15 (43-45, 5-6 x 600m & 2 x 200m)
Sue K 2:09-2:18 (43-46)
Mary R 2:12-2:18 (44-46)
Kevin 2:12-2:18 (44-46, 5-6 x 600m & 2 x 200m)
Brian 2:12-2:18 (44-46), 200m pace depends on which race
Group #4
Marty 2:18-2:24 (46-48)
Sara G 2:18-2:24 (46-48, 5-6 x 600m & 2 x 200m)
Helene 2:21-2:27 (47-49)
Mary D 2:24-2:30 (48-50)
Amy A 2:30-2:33 (50-51)
Frank 3-5 x 400m
Anna
Darlene
Jim A
Julia
John (work)
Craig C (off)
Chris S (vacation)
Jose (off)
Mindy (distance)
Jim O (off)
WEDNESDAY, DECEMBER 12 ( ON YOUR OWN )
6-8 miles easy
THURSDAY, DECEMBER 13 ( The Armory @ 7:00pm START INTERVALS
)
6:25pm Warm up & stretch
6:45pm Light Drills & Strides
7:00pm Start Intervals
9-10 x 300m @ 800m pace or slightly slower
100 walk recovery for a total of 2:30-3 minutes recovery
Warm down 1.5 or 2 miles
(if you're racing, 4 miles + strides)
GROUP #1
Charlotte 48-51
Josh 54-57
Lauren 56-59
Lee 56-59
Patrick 56-59
Bola 57-62
Devon 58-61
Sue P 58-61
Kevin 58-61
Frank 58-61 (7-8 x 300m)
Darlene 58-61
GROUP #2
Jose 60-64
Julia 60-64
Mary R 61-64
Marty 62-65
Helene 63-66
Sara 63-66
Mary D 63-66
Amy 67-69
Jim A
Anna
Brian (racing)
Isaya (racing)
Alston (racing)
Sonja (racing)
Erik (racing)
Marie (racing)
Pat (racing)
Kim (racing)
Chris P (racing)
Hugh (racing)
Noah (racing)
Sue K (racing)
Jim Olson(off)
Toby (coaching)
Mindy (distance)
Chris S (vacation)
Craig C (distance workout)
Sid (distance workout)
Jim O' (off)
John (work)
Eve (sic)
FRIDAY, DECEMBER 14 ( RACE @ THE ARMORY, www.mactrack.org
)
If you're not racing, 5-7 miles easy
RACING
Brian
Isaya
Alston
Charlotte (?)
Sonja (?)
Erik (?)
Marie
Pat
Kim
Chris P
Hugh
Noah
SATURDAY, DECEMBER 15 ( ON YOUR OWN )
medium run for those who raced
if not racing, HILLS 2-3 loops of VCP back hills or 5-6 hill repeats
on the 102nd/westside north hill of Central Park
SUNDAY, DECEMBER 16 ( RACE OR ON YOUR OWN )
long, easy distance run (e.g. 7-12 miles)
MONDAY, DECEMBER 17 ( ON YOUR OWN )
day off
WEIGHT TRAINING
A number of people have asked about weights &
how to fit this into their workouts. Here are my recommendations
for middle distance runners.
QUESTION #1: Should I do weights?
Yes, especially 800m runners, but only if you have
been shown the proper form for each exercise. If you have never
done weights, please talk to me before starting a program.
QUESTION #2: Should I do the whole body? Yes, especially
the trunk area.
I do everything (legs, arms, chest, abdominals,
lower back, adductors, abductors) all in one session.
QUESTION #3: How often?
2 times per week. 1 time per week is counterproductive
because you end up sore every week. As for 3 times (which is what
I was trained to do), the latest research shows that there is not
much difference between 2 and 3 times per week. Surprisingly, the
additional weight session gives only minimal benefit.
QUESTION #4: When should I lift?
This is the key question. NEVER lift the day before
a race. You might as well shoot yourself in the foot. And
NEVER do leg weights before track practice. You're guaranteed to
strain a hamstring. Ideally, leg weights should be done immediately
after intervals, i.e. Tuesdays and Thursdays nights after practice.
Yes, it makes for a long day, but it keeps with the philosophy of
hard day, easy day, hard day, easy day, easy day. Moreover, lifting
leg weights after intervals has additional benefits: (i) your legs
are warm so you're less likely to hurt yourself, (ii) you're prevented
from lifting too much 'cause your muscles are already tired and
(iii) you're more efficient--- you don't dillydally because the
gym is closing. Remember that, for middle distance runnners,
weights are meant to complement your running, not be a workout unto
themselves.
QUESTION #5: Should I eat anything before lifting?
If you lift right after track practice, you should
eat a power bar/soy bar or drink a protein shake.
QUESTION #6: What if I can't fit my whole
weight routine in after practice?
Try lifting only leg weights on Tuesday & Thursday
nights. And then do your upper body routine on the other days.
QUESTION #7: What if it's impossible for me to lift after
practice?
If you can't do leg weights on Tuesday & Thursday
nights, I recommend the following for leg weights:
(Ideal: Tuesday & Thursday)
Ideal: Tuesday & Saturday or Sunday
Ideal: Thursday & Sunday or Saturday
Good: Sunday & Friday
Good: Sunday & Wednesday
Good: Saturday & Wednesday
Bad: Any Monday
AVOID lifting on Mondays. Your body needs one day
of complete rest. Many people lift on Mondays & Wednesdays;
however, that results in four days of hard workouts. By Thursday
night practice you're exhausted.
QUESTION #8: How many sets of weights should
I do?
At least two sets, preferably three.
QUESTION #9: How many reps?
Like running, you need to taper your weights as
you get closer to Nationals (or whatever race you are trying to
peak for)
For example:
Dec. 2--Jan 31 3 x 10
Feb. 3--Feb. 23 3 x 8
Feb. 24-Mar 9 3 x 6
Mar 10-Mar 19 3 x 3
QUESTION #10: When should I increase the weight?
If you find that you can do 3 x 12, then you need
to increase the weight so that you can do 3 x 10. For example, if
on leg press, you can easily lift 40 pounds for 12 repetitions for
3 sets (3 x 12), you should increase to 45 pounds and work your
way upto 3 x 10. Furthermore, every time you go down in reps,
you should always go up in weights. For instance, on the bench press
you can lift 50 pounds for 10 repetitions for 3 sets (3 x 10). When
you reduce the number of reps to 8 (3 x 8), you would increase the
amount of weight to 55 pounds. At 3 x 6, you would be at 60 pounds.
NOTE: Be careful when increasing the weight. Try
to increase in small increments. (Do not to make big jumps. For
example, if you curl 5 pounds on each arm. Move up to 6 or 7 or
8 pounds, not 10 pounds.)
QUESTION #11: What machines should I use?
Unfortunately, I can't answer that in an email. Please ask me at
practice.
QUESTION #12: What if I can't afford a gym?
NY City Parks & Recreation has weight facilities
throughout the city for $25 per year. Only $25 per year and that
entitles you to go to any of their facilities. Many of these also
have pools. The list of facilities is in the special government
pages of the phone book under "NY City Offices--NY City Parks
& Recreation". There's a facility 5 blocks from the Armory
at 174th & Fort Washington that's open until 10pm on Tuesdays
and Thursdays. I'll check it out next week.
QUESTION #13: What if I don't have access to a gym?
No problem. You can do many exercises at home: push-ups,
walking lunges, sit-ups, crunches, back exercises. Also, you can
purchase small weights from Paragon (Union Square) for a minimal
cost.
These are simply suggestions, but I hope these help.
Workout Week of
December 4 - December 10, 2001
December 4 - December 10, 2001
Timers ... we always need volunteer
timers ...
Requirement: You should own two watches
TUESDAY, DECEMBER 4 ( The Armory @ 7:00pm START INTERVALS
)
6:25pm Warm up & stretch
6:45pm Light Drills & Strides
7:00pm Start Intervals
4-5 x 1000m @ current 3k pace or slightly slower
200m jog for a total of 3 min rest
Warm down 1.5 or 2 miles
Group #1
Erik G 2:58-3:05 (35.5-37 per lap)
Toby (same)
Craig C (same)
Isaya 2:24-2:32 (36-38 per lap -- 3-5 x 800m)
Hugh 2:32-2:40 (38-40 per lap -- 4-5 x 800m)
Charlotte 3:20-3:25 (40-41 per lap)
Sonja (same)
Pat L (same -- 4 x 1000)
Group #2
Kim 3:30-3:40 (42-44)
Josh (same)
Bola 3:35-3:45 (43-45)
Chris S. 3:40-3:48 (44-45.5)
Jose (same)
Eve 3:45-3:55 (45-47)
Marie (same)
Group #3
Noah 2:06-2:12 (42-44 per lap -- 4-5 x 600m)
Sid 2:52-3:00 (43-45 per lap -- 4-5 x 800m)
Patrick 2:52-3:00 (43-45 per lap -- 4-5 x 800m)
Devon 2:52-3:00 (43-45 per lap -- 3-4 x 800m)
Lee 2:56-3:04 (44-46 per lap -- 4-5 x 800m)
Frank 3:00-3:08 (45-47 per lap -- 3-4 x 800m)
Helene 1:26-1:32 (43-46 per lap -- 4-5 x 400m)
Kevin 3:00-3:08 (45-47 per lap -- 3-4 x 800m)
GROUP #4
Brian 3:50-4:00 (46-48)
Jim A 3:50-4:00 (46-48)
Marty 3:55-4:05 (47-49)
Sue K 3:55-4:05 (47-49)
Sara G 3:55-4:10 (47-50)
Mary R 4:00-4:10 (48-50)
Mindy 4:05-4:15 (49-51)
Mary D (same)
Amy A 3:24-3:32 (51-53 -- 5 x 800m)
Chris P (work)
James O (work)
John (work)
Sue P (timing b/c of Wed race)
Jim A (off)
WEDNESDAY, DECEMBER 5 ( ON YOUR OWN )
6-8 miles easy
THURSDAY, DECEMBER 6 ( The Armory @ 7:00pm START INTERVALS
)
6:25pm Warm up & stretch
6:45pm Light Drills & Strides
7:00pm Start Intervals
9-12 x 400m @ mile pace or slightly slower
200 jog recovery
Warm down 1.5 or 2 miles
Pace Guidelines---Better to do 12 x 400s at a slower
pace than 8 x 400s at a faster one
GROUP #1
Erik 64-68 (5-7 x 400m b/c of scoring race)
Hugh 65-70 (6 x 400m, 1 off, 1 x 400 fast, 1 off, 1 x 200m fast)
Isaya 64-69 (5-7 x 400m)
Jim O 70-72
Charlotte 69-73
Chris P 73-76
Pat 74-77
Sonja 74-77
GROUP #2
Kim 78-82
Josh 78-81
Sid 78-82 (6-9 x 400m)
Devon 80-82 (6 x 400m)
Sue K 85-87
Bola 82-85
Jose 85-87
Chris S 84-87
GROUP #3
Brian 85-89
Eve 85-89
Mary R85-89
Sara 87-90
Marty 86-90
Mary D 90-93
Amy 91-96 (8 x 400m)
Frank time irrelevant (4-7 x 400m)
Sue P (timing? raced yesterday)
Marie (off)
Jim O (off)
Jim A (off)
Mindy (off)
Lee (off)
Julia (off)
FRIDAY, DECEMBER 7 ( ON YOUR OWN )
5-7 miles easy
SATURDAY, DECEMBER 8 ( ON YOUR OWN )
pre-race routine of 4 miles + form strides
if not racing, hard steady state/tempo run.
warm up 1 or 2 miles, 20-35 min hard, warm down 1 or 2 miles
SUNDAY, DECEMBER 9 ( RACE @ CENTRAL PARK )
NYRRC Scoring Race for the men and women
Joe Kleinerman 10k
9:30am
www.nyrrc.org/race/2001/r1209x00.htm
for more details
if not racing, long, easy distance run (e.g. 7-12 miles)
MONDAY, DECEMBER 10 ( ON YOUR OWN )
day off
QUESTION #1: What to do if you're a little late to practice?
It's gonna happen. You're running late to practice.
Even so, you still need to warm up!
The Bare MINIMUM Warmup: 1 mile jog + 4 strides.
I would rather you miss the first interval, then
for you to try to "warm up" during
the intervals. It's too easy to get injured without a proper
warmup.
PROPER Warm UP: 1 1/2 to 2 mile jog, stretching,
4+ strides & light drills
This should become your routine before all intervals and RACES.
NOTE: for races, you may need additional stretching
and/or a couple extra strides.
If possible, run the warmup jog CLOCKWISE, i.e.,
the opposite way you run on the track. This
helps prevent injury.
QUESTION #2: What if you're just getting off work at 7pm
or 7:30pm?
COME to practice! The Armory is open until 9:30pm.
You can still do the workout (and I'm sure
one of your middle distance teammates will be willing to
time you) or, if it's Tuesday, you can run with the 8pm long distance
group coached by Tony. Any
workout is better than no workout!
QUESTION #3: Why are we doing drills?
Better form = Faster times
Workout Week of
November 27 - December 3, 2001
This SATURDAY: Holiday Party & Awards Banquet
For those people who have not yet purchased tickets
for our Annual Holiday Party & Awards Banquet (Saturday, Dec
1st), I will collect checks payable to 'Central Park Track Club'
for $40 per person at tomorrow's workout ONLY. (It's $50 at
the door.)
This party is the club's social highlight of the
year, where awards for outstanding performance during 2001 will
be made. Check the website for the full list of nominations.
The food at this year's party promises to be extra-special
with Noel Comess and Kim Mannen providing the culinary expertise
and Ramon Bermo the Spanish flavor. Drinks and DJ are also included
to make this an exceptional deal for all our members.
__________________
TUESDAY, NOVEMBER 27 ( The Armory @ 7:00pm START INTERVALS
)
6:25pm Warm up & stretch
6:45pm Light Drills & Strides
7:00pm Start Intervals
Ladder @ 3k pace
1 x 800m--should feel like a crawl
1 x 1000m
1 x 1200m ***this is important interval***
1 x 800m
1 x 600m
200 jog recovery for a total of 2:30-3 min rest between intervals
Warm down 1.5 or 2 miles
PACE GUIDELINES
Group #1
Erik 2:28, 3:05, 3:42, 2:28, 1:51 (37 per lap)
Craig C (same)
Toby (same)
Hugh 1:16, 1:54, 2:32, 1:54, 1:16 (38 per lap -- 400m, 600m, 800m,
600m, 400m)
James O 2:32, 3:10, 3:48, 2:32, 1:54 (38 per lap)
Chris P 2:44, 3:25, 3:25, 2:44, 2:03 (41 per lap, 800m, 2 x 1000m,
800m, 600m)
Charlotte (same pace & workout)
Sonja (same pace & workout)
Pat L (same pace & workout)
Group #2
Noah 1:28, 2:12, 2:56, 2:12, 1:28 (44 per lap 400m,
600m, 800m, 600m, 400m)
Kim 2:56, 3:40, 4:24, 2:56, 2:12 (44)
Patrick C (same)
Bola 3:00, 3:45, 4:30, 3:00, 2:15 (45)
Jose (same)
Chris S. (same)
Group #3
Sue P 3:04, 3:50, 4:36, 3:04, 2:18 (46)
Eve (same)
Lee 1:32, 2:18, 3:04, 2:18, 1:32 (46 per lap 400m, 600m, 800m, 600m,
400m)
Brian 3:08, 3:55, 4:42, 3:08, 2:21 (47)
Sue K 3:12, 4:00, 4:48, 3:12, 2:24 (48)
Melissa 1:36, 2:24, 3:12, 2:24, 1:36 (48 per lap 400m, 600m, 800m,
600m, 400m)
Group #4
Marty 3:16, 4:05, 4:54, 3:16, 2:27 (49)
Jim O 3:16, 4:05, 4:54, 3:16, 2:27 (49)
Julia 3:16, 4:05, 4:54 (49 per lap, 800m, 1000m and 1200m only)
Sara 3:20, 4:10, 5:00 (50 per lap, 800m, 1000m and 1200m only)
Helene 1:40, 2:30, 3:20, 2:30, 1:40 (50 per lap 400m, 600m, 800m,
600m, 400m)
Mindy 3:20, 4:10, 5:00, 3:20, 2:30 (50)
Mary D 3:28, 4:20, 5:12, 3:28, 2:36 (52)
Devon (timing)
John (timing)
Isaya (timing)
Jim A (function)
Mary R (USATF conference)
Marie (function)
Amy (function)
WEDNESDAY, NOVEMBER 28 ( ON YOUR OWN )
6-8 miles easy
THURSDAY, NOVEMBER 29 ( The Armory @ 7:00pm START INTERVALS
)
6:25pm Warm up & stretch
6:45pm Light Drills & Strides
7:00pm Start Intervals
Each interval should be a little FASTER than the last
2 x 400m @ mile pace
200 jog recovery
2 x 300m @ ideal 800m pace--similar pace to 200s 2 weeks ago
100 jog/walk recovery
2 x 200m @ 400m pace
200 slow jog recovery
2 x 100m @ Time IRREVELANT--like a buildup & accelerate out
of the turn
100 walk recovery
Warm down 1.5 or 2 miles
Pace GUIDELINES:
GROUP #1--Lane 4 for 300s, 200s & 100s
Erik 64-67, 45-48, 28-30
Craig 66-70, 46-49, 29-32
Hugh 65-70, 44-48, 27-30
Noah 70
Chris P 74-76, 48-51, 28-31
Pat 74-76, 49-52, no 200s or 100s
Sonja 74-76, 50-53, depends on hamstring possible ZERO
Kim 79-81, 53-56, 31-33
Josh 79-81, 53-56, 31-34
GROUP #2--Lane 2
Sue K 85-87, 55-59, 32-36
Marie 84-87, 56-59, 35-37
Bola 85-88, 59-63, 33-36
Jose 85-87, 59-63, 31-34
Chris S 85-87, 59-63, 32-35
Sue P 85-88, 59-62. 34-37
GROUP #3--Lane 2
Julia 85-89, 60-64, 36-39
Brian 86-89, 59-61, 35-39
Eve 87-90, 63-66, 36-39
Sara 87-90, 63-66, 37-41
Marty 88-91, 63-66, 38-42
Mary D 90-94, 61-64, 38-41
Amy 92-96, 65-67, 39-43
Devon (strides only, then timing)
Isaya (light 200s @ mile pace, then timing)
Toby (coaching)
Mindy (day off)
Charlotte (race on Saturday)
Mary R (USATF conference)
Jim A (off)
Jim O (day off)
FRIDAY, NOVEMBER 30 ( ON YOUR OWN )
5-7 miles easy
(for "more mature" masters, bike 30-45 minutes instead
of running)
SATURDAY, DECEMBER 1 ( ON YOUR OWN )
Hill Workout
warm up 2+ miles
2-3 loops of VCP back hills OR 5-6 hill repeats of the westside
northern hill of Central Park
warm down 2+ miles
(for "more mature" masters, work a couple of hills into
a medium run)
SUNDAY, DECEMBER 2 ( ON YOUR OWN )
long, easy distance run (e.g. 7-12 miles)
MONDAY, DECEMBER 3 ( ON YOUR OWN )
day off
Workout Week of
November 20 - November 26, 2001
TUESDAY, NOVEMBER 20 ( The Armory @ 7:00pm START INTERVALS
)
6:25pm Warm up & stretch
6:45pm Light Drills & Strides
7:00pm Start Intervals
5 x 800m @ same pace as last week
200 jog recovery for a total of 3min rest
2 x 200m @ Ideal 800m race pace
Group #1
Erik G 3:05-3:10 (37-39 per lap 5 x 1000m)
James O 2:28-2:36 (37-39 per lap 4 x 800m, 1 x 200m)
Chris P 2:36-2:40 (39-40 per lap)
Hugh 2:36-2:40 (39-40 per lap -- 4 x 800m)
Craig C 2:36-2:40 (39-40 per lap -- 3-5 x 800m, no 200s)
Craig P 2:36-2:44 (39-41 per lap)
Sonja 2:40-2:44 (40-41 per lap -- 4-5 x 800m, 0-1 x 200m)
Isaya (vacation)
Toby (marathon recovery)
Charlotte (vacation)
Group #2
Kim 2:48-2:56 (42-44)
Pat L 2:52-3:00 (43-45 -- 4-5 x 800m)
Bola 2:56-3:04 (44-46 -- 4-5 x 800m)
Sue P (same pace)
Chris S. (same)
Jose (same)
Patrick C (same)
Jeff (same)
Group #3
Eve 3:00-3:08 (45-47)
Noah (same pace, 3 x 800, 6 min rest in between, 1 x 200m)
Brian 3:08-3:16 (47-49)
Sue K 3:12-3:20 (48-50)
Marty (same)
Julia (same)
Marie (same, 4-5 x 800m)
John (injured)
Group #4
Mary R 3:20-3:28 (50-52)
Jim A 3:20-3:28 (50-52)
Melissa (same pace, 3 x 800, 6 min rest in between, 1 x 200m)
Mary D 3:24-3:32 (51-53)
Amy A (same pace, 4-5 x 800m)
Sara (vacation)
Mindy (function)
Helene (vacation)
Warm down 1.5 or 2 miles
WEDNESDAY, NOVEMBER 21 ( ON YOUR OWN )
6-8 miles easy
THURSDAY, NOVEMBER 22 ( ON YOUR OWN )
easy morning run (4-6 miles) before Turkey
FRIDAY, NOVEMBER 23 ( ON YOUR OWN )
choose your favorite hard workout
For example:
- Option A--(any track) 4 x 400m @ mile pace,
break, 4 x 400m @ mile race with 200 easy
jog
- Option B--(any track) 3 x mile @ little faster than 5k pace
w/ 3 min rest
- Option C-(any track) 3 x 600m @ 3k pace, break,
3 x 600m @ 3k pace with 200 easy jog
- Option D--(VCP) 2-3 loops of VCP back hills
- Option D--(Central Park) 5-6 hill repeats of the westside northern
hill of
- Option F--(Central Park reservoir) 4 x 400 yards,
200 yard recovery, 4 x 400yards--time
unimportant (b/c you're running yards, not meters, but shoot for
mile pace or so.
- Option G--(Central Park reservoir) 3 x mile
@ 5k pace (start at 90th & 5th Ave and end
at 86th on the westside), jog back to 90th & 5th Ave. Note
your mile time will be slower on reservoir.
These are just ideas. Fartlek is good too!
If it's below 60 degrees, absolutely NO 200s outdoors
SATURDAY, NOVEMBER 24 ( ON YOUR OWN )
5-7 miles easy
If you didn't do hard workout yesterday (Friday), do it today!
SUNDAY, NOVEMBER 25 ( ON YOUR OWN )
long, easy distance run (e.g. 7-12 miles)
MONDAY, NOVEMBER 26 ( ON YOUR OWN )
day off
KEY CPTC INDOOR MEETS FOR 2001-2002
- January 10th, Thursday: Thursday Night at the Armory
- January 24th, Thursday: Thursday Night at the Armory
- February 1st, Friday, Millrose Games, Madison Square Garden
- February 7th, Thursday: Thursday Night at the Armory
- February 21st, Thursday: Thursday Night at the Armory
- March, Saturday, USATF Sub-masters and Masters Eastern Regionals
- March, Friday-Sunday, USATF Sub-mastesr and Masters Nationals,
Reggie Lewis Track, Boston
Here's the PLAN for the indoor season.
DECEMBER
- Run relay races (4 x 400m & 4 x 800m) to qualify for Millrose
Games
- Run races that are NOT your primary event (preferably go up
in distance).
- 400m runner would run 800m, 600m, 500m or 300m
- 800m runner would run the Mile, 3k or 400m
- 1500m/mile would run 3k or 800m
JANUARY
- Focus on a couple meets:
- Jan 10 Thursday Night at the Races
- Jan 24 Thursday Night at the Races (or the BU
Terrier Classic on Jan. 25-26)
FEBRUARY
- Some key races:
- Feb 01 Millrose Games
- Feb 07 Thursday Night at the Races (or the BU Valentines Invite
on Feb. 09)
- Feb 21 Thursday Night at the Races
- Open athletes (21-29) will aim to peak in February.
MARCH
- Peak for Submasters (30-39) and Masters (40+):
Mar 22-24 USATF Nationals for Submasters/Masters
Workout Week of
November 12 - November 18, 2001
TUESDAY, NOVEMBER 13 ( The Armory @ 7:00pm START INTERVALS
)
6:25pm Warm up 1.5 or 2 miles + stretching
6:45pm Light Drills & Strides
7:00pm Start Intervals
4-5 x 1000m @ 3k pace
3 min recovery
Warm down 1.5 or 2 miles
Group #1
Chris P 3:15-3:20 (39-40 per lap)
James O 3:10-3:20 (38-40 per lap)
Erik G 3:42-3:48 (37-38 per lap -- 4 x 1200m)
Hugh 2:28-2:40 (37-40 per lap -- 4 x 800m)
Noah 1:40 (40 per lap -- 4-5 x 500m)
Isaya (vacation)
Toby & Craig (marathon recovery)
Charlotte (work)
Group #2
Kim & Sonja 3:35-3:45 (43-45)
Chris S. 3:45-3:55 (45-46)
Eve & John (same)
Bola& Brian 3:50-4:00 (46-48)
Sue P (same)
Group #3
Mindy 4:05-4:15 (49-51)
Mary D (same)
Julia (same)
Amy A (same pace, but possibly only 3 x 1000)
Sara G (same pace, but possibly only 3 x 1000)
Helene 3:16-3:24 (49-51 3 x 800m)
Melissa 2:24-2:30 (48-50 4 x 600m)
WEDNESDAY, NOVEMBER 14 ( ON YOUR OWN )
medium run: 6-8 miles easy
THURSDAY, NOVEMBER 15 ( The Armory @ 7:00pm START INTERVALS
)
6:25pm Warm up & stretch
6:45pm Light Drills & Strides
7:00pm Start Intervals
9-10 x 200m @ IDEAL 800m pace
200 JOG recovery
Warm down 1.5 or 2 miles
Pace GUIDELINES:
28-32 pace
Erik
Chris P
James O
Hugh
Charlotte
32-34 pace
Kim
Sonja
John
Noah
34-36 pace
Sue K
Jim A
Lee
Melissa
Sara
37-43 pace
Sue P
Chris S
Brian
Mindy
Mary D
Julia
Helene
Eve
Amy
Bola
FRIDAY, NOVEMBER 16 ( ON YOUR OWN )
medium run: 5-7 miles easy
SATURDAY, NOVEMBER 17 ( ON YOUR OWN )
pre-race routine of 4 miles + form strides
If not racing, warm up 1.5 to 2 miles, hard steady state for 20
to 35 min preferably on reservoir, warm down 1 to 1.5 miles
SUNDAY, NOVEMBER 18 ( RACE @ VAN CORTLAND PARK )
MAC open & masters championship
9:00am registration
10:00am 1st race
see www.mactrack.org
If not racing, long easy distance run (e.g. 7-12 miles)
MONDAY, NOVEMBER 19 ( ON YOUR OWN )
day off
Workout Week of
November 5 - November 11, 2001
__________________
ARMORY/INDOOR TRACK:
$250 check made payable to "The Armory Foundation"
Send check & a passport-size PHOTO
Devon Sargent
190 Columbus Avenue #3C
New York, NY 10023
Nov. 13--April 17 (essentially $50 per month for 2 sessions per
week plus free entry to Thursday Night at the Races)
Tuesdays & Thursdays
6:30pm WarmUp
7:00pm Start Intervals
Financial Aid Available: Contact Alan Ruben (alan@montran.com)
You can still send me your check & photo, but I'm not sure how
quickly the Armory will process it!
__________________
TUESDAY, NOVEMBER 6 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
1st Set
2 x 200m @ MILE pace (no faster)
200 JOG recovery
1 x mile @ 5k race pace
200 JOG recovery ONLY
2 x 200m @ mile pace
Break -- 5-6 min rest
2 x 200m @ MILE pace (no faster)
200 JOG recovery
1 x mile @ 5k race pace
200 JOG recovery ONLY
2 x 200m @ mile pace
For Noah & Melissa:
1st Set
2 x 200m @ MILE pace (no faster)
200 JOG recovery
1 x 600m @ 2:10-2:20 (Noah) 2:20-2:25 (Melissa)
200 JOG recovery
2 x 200m @ mile pace
Break -- 5-6 min rest
2nd Set
2 x 200m @ MILE pace (no faster)
200 JOG recovery
1 x 600m @ 2:10-2:20 (Noah) 2:20-2:25 (Melissa)
200 JOG recovery
2 x 200m @ mile pace
Warm down 1.5 or 2 miles
WEDNESDAY, NOVEMBER 7 ( ON YOUR OWN )
6-8 miles easy
THURSDAY, NOVEMBER 8 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
if you're racing, 5-6 x 400m @ 3k pace
if you're not racing, 8-10 x 400m @ 3k pace
Warm down 1.5 or 2 miles
FRIDAY, NOVEMBER 9 ( ON YOUR OWN )
5-7 miles easy
SATURDAY, NOVEMBER 10 ( ON YOUR OWN )
pre-race routine of 4 miles + form strides
if not racing, warm up 1-2 miles, 20-30 min steady
state, warm down 1-2 miles
SUNDAY, NOVEMBER 11 ( RACE @ VAN CORTLAND PARK )
NYRRC Cross Country Championship
Men @ 10:00am
Women @ 10:30am
if not racing, long, easy distance run (e.g. 7-12 miles)
MONDAY, NOVEMBER 12 ( ON YOUR OWN )
day off
Workout Week of
October 23 - October 29, 2001
TUESDAY, OCTOBER 23 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
3 x 1 mile @ 5k race pace
3 min rest
Warm down 1.5 or 2 miles
WEDNESDAY, OCTOBER 24 ( ON YOUR OWN )
6-8 miles easy
THURSDAY, OCTOBER 25 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
10-12 x 300m @ CURRENT mile pace
300 JOG recovery
For example:
Charlotte 54-57
Kim 59-62
Sue 60-63
Julia 68-71
Mary D 71-74
Mindy 72-75
Erik & Oliver 49-52
Steve 54-57
Ray & Alan 49-53 (if doing all)
Purpose is to do ALL the intervals WITHOUT taking
a break which is why you're going at a slower
pace. . .
Warm down 1.5 or 2 miles
FRIDAY, OCTOBER 26 ( ON YOUR OWN )
5-7 miles easy
SATURDAY, OCTOBER 27 ( ON YOUR OWN )
Hill repeats are a must!
Preferably 2-3 loops of the back hills at Van Cortland
Park. If VCP is not an option, 5-6 hill repeats
on one of the north hills in Central Park (either
westside or eastside).
SUNDAY, OCTOBER 28 ( RACE @ VAN CORTLAND PARK )
Long distance run SLOW (e.g. 7-12 miles)
MONDAY, OCTOBER 29 ( ON YOUR OWN )
day off
Workout Week of
October 16 - October 22, 2001
TRACK UNIFORMS: Hopefully, the new men's samples
will arrive today or tomorrow before practice. We need to send in
our order by the end of this week.
CPTC JACKETS: If you've paid Jerome and designated a size to Jerome
or me, then I'll bring your your jacket to practice tomorrow or
Thursday.
ARMORY/INDOOR TRACK: Details will be sent next week.
CROSS COUNTRY RACE on Sunday: Need a team of 3 in order to compete.
__________________
TUESDAY, OCTOBER 16 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
3 x 1 mile @ 5k race pace
Warm down 1.5 or 2 miles
WEDNESDAY, OCTOBER 17 ( ON YOUR OWN )
6-8 miles easy
THURSDAY, OCTOBER 18 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
2 x 400m @ mile race pace
2 x 300m @ 800m race pace
2 x 200m @ 400m race pace
2 x 100m @ 200m race pace
Warm down 1.5 or 2 miles
FRIDAY, OCTOBER 19 ( ON YOUR OWN )
5-7 miles easy
SATURDAY, OCTOBER 20 ( ON YOUR OWN )
pre-race routine of 4 miles + strides
Not racing? Then, Must do HILL repeats, preferably
2-3 loops of the back hills at Van Cortland Park. If VCP is not
an option, 5-6 hill repeats on one of the north hills in Central
Park (either westside or eastside).
SUNDAY, OCTOBER 21 ( RACE @ VAN CORTLAND PARK )
METROPOLITAN ATHLETICS CONGRESS CROSS COUNTRY TEAM CHAMPIONSHIPS
Location: Van Cortlandt Park
Date: October 21, 2001
Time: 9:00 am Registration, 10:00 am First Race
*****Teams: Each team consists of three runners,
no individual entries allowed.********
Division/race distance:
12 & under (bantam & midget combined) /3K
13-16 (youth & intermediate combined)/4K
17 & up (young men & women & open & masters)/4K
Awards:
1st place team - each athlete and coach will receive a trophy and
an Official Team Championship sweat shirt
2nd place team - each athlete and coach will receive a Trophy and
an Official Team Championship long sleeve T-shirt
3rd through 5(superscript: th) place teams - each athlete will receive
a medal
Pre-Entry: $10 per team (must be received by Oct
12, 2001)
Send entry: Metropolitan Athletics Congress
395 Pearl Street 3rd floor
Brooklyn, New York 11201
Post-Entry: $15 per team
Not racing, long distance run SLOW (e.g. 7-12 miles)
MONDAY, OCTOBER 22 ( ON YOUR OWN )
day off
Workout Week of
October 9 - October 15, 2001
TRACK UNIFORMS: Rich will be bringing uniforms
samples on Tuesday & Thursday; place
order with Mindy. (Last day to order
October 16)
CPTC JACKETS: Send checks to Jerome
__________________
TUESDAY, OCTOBER 9 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
3 x 1 mile @ 5k race pace
approx.3 min rest
3 x 1200m for those coming back from injury, illness or extended
travel
(Kim, Sonja, Steve, Oliver, Julia & others)
Warm down 1.5 or 2 miles
WEDNESDAY, OCTOBER 10 ( ON YOUR OWN )
6-8 miles easy
THURSDAY, OCTOBER 11 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
8-10 x 200m @ 800m race pace (make sure you're warm)
200 JOG recovery
Warm down 1.5 or 2 miles
FRIDAY, OCTOBER 12 ( ON YOUR OWN )
5-7 miles easy
SATURDAY, OCTOBER 13 ( ON YOUR OWN )
pre-race routine of 4 miles + strides
not racing, hard steady state for 20-30 minutes + warm up &
warm down
SUNDAY, OCTOBER 14 ( RACE @ VAN CORTLAND PARK )
Kurt Steiner 5k
11:30am
Van Cortland Park
not racing, long distance run SLOW (e.g. 7-12 miles)
MONDAY, OCTOBER 15 ( ON YOUR OWN )
day off
Workout Week of
October 2 - October 8, 2001
Congrats to those who ran Fifth Avenue Mile:
Mary, Sue, Mindy, Julia, Alan, Rich, Ray,Brian, Craig,
Jim A., Jim O, Dan (and others)
Special Kudos to our winners:
Alston Brown (50-59)
Charlotte Cutler (open)
Sid Howard (60-69)
__________________
It's getting dark early, so please be ON TIME to practice.
__________________
TUESDAY, OCTOBER 2 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
5 x 1000m @ 5k race pace (same as the long distance group)
approx.2-3 min rest
3 x 1000m for those coming back from injury, illness
or extended travel (Kim, Sonja, Steve, Oliver & others)
Warm down 1.5 or 2 miles
WEDNESDAY, OCTOBER 3 ( ON YOUR OWN )
6-8 miles easy
THURSDAY, OCTOBER 4 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
5 x 400m @ mile race pace, 200
JOG recovery
Break--4-5 min
5 x 400m @ mile race pace, 200 JOG recovery
Warm down 1.5 or 2 miles
FRIDAY, OCTOBER 5 ( ON YOUR OWN )
5-7 miles easy
SATURDAY, OCTOBER 6 ( ON YOUR OWN )
long distance run SLOW (e.g. 7-12 miles)
SUNDAY, OCTOBER 7 ( RACE @ VAN CORTLAND PARK or Hill workout
)
Fred Lebow 5k
11:30am
Van Cortland Park
If you're not racing, 2-3 loops of back hills of
Van Courtland Park @ 10:00AM---please contact
me if you plan to attend this hill session.
MONDAY, OCTOBER 8 ( ON YOUR OWN )
day off
Workout Week of
September 25 - October 1, 2001
It's getting dark early, so please be ON TIME to practice.
Pontiac Fifth Avenue Mile
Fifth Avenue at 80th Avenue
New York City
10:20am--2:20pm (see schedule below)
Entry form: www.nyrrc.org (pre-registration recommended)
__________________
TUESDAY, SEPTEMBER 25 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
All intervals will start in the SAME place
For those running cross country and training through Fifth Avenue
Mile,
7-9 x 600m @ 3k pace
200m jog recovery (for a total of 2 min rest)
For those training seriously for Fifth Avenue Mile,
1 x 400m @ 1st lap of mile pace
1 x 500m @ Same pace as previous 400m
1 x 600m @ Whatever you got left
Break--6 min
1 x 400m @ 1st lap of mile pace
1 x 500m @ Same pace as previous 400m
1 x 600m @ Whatever you got left
Warm down 1.5 or 2 miles
WEDNESDAY, SEPTEMBER 26 ( ON YOUR OWN )
Easy run
For those racing, 5-6 miles easy
For those not racing, 6-8 miles easy
THURSDAY, SEPTEMBER 27 ( East 6th Street @ 6:50pm START
INTERVALS )
6:15pm Warm up & stretch
6:45pm Strides
For those racing Fifth Avenue Mile,
6-8 strides (very important)
1-2 x 200m @ mile race pace (only if your legs feel fresh)
For those NOT racing Fifth Avenue Mile,
10 x 200m @ 800 race pace
200 JOG recovery
Warm down 1.5 or 2 miles
FRIDAY, SEPTEMBER 28 ( ON YOUR OWN )
4 miles + form strides
For those not racing, 5-7 miles easy
SATURDAY, SEPTEMBER 29 ( RACE @ FIFTH AVENUE MILE/80TH AVENUE
)
Pontiac Fifth Avenue Mile
Fifth Avenue at 80th Avenue
New York City
10:20am--2:20pm (see schedule below)
Entry form: www.nyrrc.org (pre-registration recommended)
Event Schedule
OPEN CATEGORIES
10:20 a.m.
Men & Women (over 7:00 mile)
10:35 a.m.
Men (5:30 to 7:00 minute mile)
10:50 a.m.
Women (under 7:00 mile)
11:05 a.m.
Men (under 5:30 minute mile)
KIDS MILES
11:20 a.m.
8 year olds
11:35 a.m.
9 year olds
11:49 a.m.
10 year olds
12:01 p.m.
11-13 year olds
12:13 p.m.
14-18 year olds
INVITATIONAL CATEGORIES
12:28 p.m.
Masters Women
12:42 p.m.
Masters Men
12:56 p.m.
High School Girls
1:11 p.m.
High School Boys
1:26 p.m.
George Sheehan Memorial Mile (60-69)
1:41 p.m.
George Sheehan Memorial Mile (70+)
1:58 p.m.
Open Women
2:13 p.m.
Open Men
TIP FROM Devon Sargent:
FIFTH AVENUE MILE COURSE:
0--400m slight downhill
400--800m slight uphill
800--1200m almost flat
1200--1600m almost flat
Because the 1st 400m is DOWNHILL, you must be careful not go out
too fast. Better to go out too slow for the 1st 400m, then
too fast. Inexperienced runners will go out like rabbits, don't
get sucked in! You know your mile pace! Stick to it for the 1st
400m.
OVERALL STRATEGY:
0--400m
Get out, RELAX, let the rabbits go! Run your own race for
the 1st 400m. (Don't worry about your position, it's the same
distance from the middle of the road or the side of the road).
400--800m
Now it's time to work! ATTACK the hill! Start looking
at your competition.
800--1200m
Forget the clock, it's time to compete! COMPETE, COMPETE,
COMPETE! Start picking off runners one by one! Every
runner counts.
1200--1600m
Find another gear by competing. Remember those 200s & 300s you
have been doing on the track? Go after that runner in front
of you! Don't stop before the finish line---Run "through
the line" (i.e., pretend the finish line is 10m farther)
Frequently Asked Question: What should I do if I run the
1st 400m too fast?
Do NOT slow down (slowing down doesn't work in the mile).
You've committed yourself to that pace, stick to it. Don't
panic. You still may run a PR. Don't fight the pain---Run
through it. Only way to run through the pain is to compete,
compete, compete
If you're NOT racing, warm up 1 or 2 miles, then
hard steady state for 20-30 minutes and then warm down.
SUNDAY, SEPTEMBER 30 ( ON YOUR OWN )
long distance run (e.g. 7-12 miles)
MONDAY, OCTOBER 1 ( ON YOUR OWN )
day off
Workout Week of
September 18 - September 24,
2001
TUESDAY, SEPTEMBER 18 ( East 6th Street
@ 6:50pm START INTERVALS )
6:15pm Warm up & stretch
6:45pm Strides
For those running cross country and training through
Fifth Avenue Mile,
3-4 x mile @ 5k race pace
400 jog recovery (for a total of 4 min rest)
For those training seriously for Fifth Avenue Mile
TIME TRIAL: mile or 1200m
8 min rest
4 x 100m strides or 2 x 200m @ mile race pace (to
loosen your legs up after a hard mile)
Warm down 1.5 or 2 miles
WEDNESDAY, SEPTEMBER 19 ( ON YOUR OWN )
Easy run 6-8 miles
THURSDAY, SEPTEMBER 20 ( East 6th Street @ 6:50pm START
INTERVALS )
6:15pm Warm up & stretch
6:45pm Strides
1st Set
4 x 400m @ mile race pace
200 JOG recovery
Break: 5 min rest
2nd Set
4 x 400m @ mile race pace
200 JOG recovery
Warm down 1.5 or 2 miles
FRIDAY, SEPTEMBER 21 ( ON YOUR OWN )
5-7 miles easy
SATURDAY, SEPTEMBER 22 ( ON YOUR OWN )
If you raced last weekend, easy run (e.g. 40-60
min run).
If you did NOT race, warm up 1 or 2 miles, then
medium-hard steady state for 20-30 minutes and then
warm down.
SUNDAY, SEPTEMBER 23 ( ON YOUR OWN )
long distance run (e.g. 7-12 miles)
MONDAY, SEPTEMBER 24 ( ON YOUR OWN )
day off
Workout Week of
September 4 - September 10,
2001
TIME TRIAL: September 11 (mile or 1200m for those
racing Fifth Avenue Mile)
REMINDER: To avoid a late fee, send in your entry for Fifth Avenue
Mile (www.nyrrc.org for entry form)
__________________
TUESDAY, SEPTEMBER 4 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
For those running cross country and training through Fifth Avenue
Mile:
3 x mile @ 5k race pace
400 jog recovery (for a total of 3-4 min rest)
For those training seriously for Fifth Avenue Mile
3 x 800m @ goal mile race pace
very slow 400 jog recovery (for a total of 6-7 min rest)
Warm down 1.5 or 2 miles
WEDNESDAY, SEPTEMBER 5 ( ON YOUR OWN )
Easy run 6-8 miles
THURSDAY, SEPTEMBER 6 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
4 x 400m @ mile race pace
200 jog recovery
4 x 300m @ 800 race pace
100 walk recovery
Warm down 1.5 or 2 miles
FRIDAY, SEPTEMBER 7 ( ON YOUR OWN )
5-7 miles easy
SATURDAY, SEPTEMBER 8
(4 miles + form strides for those racing on Sunday)
(If you're not racing, medium-hard steady state for 20-35 minutes)
SUNDAY, SEPTEMBER 9 ( CROSS COUNTY RACE @ VAN CORTLAND PARK
)
Harry Murphy 5k
race
11:30AM For more info, see
www.nyrrc.org/race/2001/01cross.htm
Broadway on Broadway 5k
9:30am Scoring Race starting at 102nd Street inside Central
Park and finishing at Times Square
For more info, see www.nyrrc.org
If you're not racing, long distance run.
MONDAY, SEPTEMBER 10 ( ON YOUR OWN )
day off
Workout Week of
August 28 - September 3, 2001
TUESDAY, AUGUST 28 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
3 x 1000m @ 3k pace
200 jog recovery (for a total of 3-4 min rest)
3 x 300m @ mile race pace
100 walk recovery
Warm down 1.5 or 2 miles
WEDNESDAY, AUGUST 29 ( ON YOUR OWN )
Easy run 6-8 miles
THURSDAY, AUGUST 30 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
10-15 x 200m @ 800m race pace
200 jog recovery
Warm down 1.5 or 2 miles
FRIDAY, AUGUST 31 ( ON YOUR OWN )
5-7 miles easy
SATURDAY, SEPTEMBER 1 ( ON YOUR OWN )
4 miles + form strides for those racing in Sunday's cross country
race
If you're not racing, med-long distance run
SUNDAY, SEPTEMBER 2 ( CROSS COUNTY RACE @ VAN CORTLANDT
PARK )
Henry Isola 4 mile race 11:30AM
For more info, see www.nyrrc.org/race/2001/01cross.htm
If you're not racing, 2-3 loops of back hills of Van Cortlandt Park
@ 9:30AM
MONDAY, SEPTEMBER 3 ( ON YOUR OWN )
day off
Workout Week of
August 21 - August 27, 2001
TUESDAY, AUGUST 21 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
We're merging with the distance group tonight since
our scheduled workout was very similar (600s
w/ 200 jog)
2 x 600m
2 x 400m
2 x 800m
2 x 400m
200 jog recovery
Warm down 1.5 or 2 miles
WEDNESDAY, AUGUST 22 ( ON YOUR OWN )
Easy run 6-8 miles
THURSDAY, AUGUST 23 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
8-12 x 300m @ 800m race pace (or a little slower)
100 jog recovery
Warm down 1.5 or 2 miles
FRIDAY, AUGUST 24 ( ON YOUR OWN )
6-7 miles easy
SATURDAY, AUGUST 25 ( ON YOUR OWN @ RESERVOIR )
medium steady state
SUNDAY, AUGUST 26 ( ON YOUR OWN )
long, slow distance run
MONDAY, AUGUST 27 ( ON YOUR OWN )
day off
Workout Week of August 14 - August
20, 2001
TUESDAY, AUGUST 14 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
1 x 600m
1 x 800m
1 x 1000m
1 x 800m
1 x 600m
3k pace or a little faster for ALL INTERVALS
3-4 min rest
Warm down 1.5 or 2 miles
WEDNESDAY, AUGUST 15 ( ON YOUR OWN )
Easy run 6-8 miles
THURSDAY, AUGUST 16 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
6-10 x 400m @ mile pace (or a little slower for
those coming back from injury), 200
jog recovery
(4-6 x 400m for those racing at the Club Championship)
Warm down 1.5 or 2 miles
FRIDAY, AUGUST 17 ( ON YOUR OWN )
5-7 miles easy (4 miles + form strides for those racing in the
Club Championship)
SATURDAY, AUGUST 18 ( RACE @ CENTRAL PARK )
5 mile CLUB CHAMPIONSHIP
8:30am Men
8:50am Women
1:00pm Softball & Picnic, North Meadow, Field 9, Central Park
SUNDAY, AUGUST 19 ( MAC CHAMPIONSHIP @ ASTORIA
PARK, QUEENS or Back Hills of VAN CORTLAND PARK @ 11AM )
Please email me if you are interested in attending
a "BACK HILLS" workout in Van Cortland Park OR if you
are planning to race at MAC CHAMPIONSHIP.
MONDAY, AUGUST 20 ( ON YOUR OWN )
day off
Workout Week of
August 7 - August 13, 2001
TUESDAY, AUGUST 7 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
4 x 800m @ 3k pace (6 x 800m for those in great shape)
3-4 min rest
Warm down 1.5 or 2 miles
WEDNESDAY, AUGUST 8 ( ON YOUR OWN )
Easy run 6-8 miles
THURSDAY, AUGUST 9 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
For those racing at Springfield :
4 x 200m @ race pace
200 jog recovery
For Fifth Avenue Mile/Cross Country runners:
8-12 x 200m @ mile pace
200 jog recovery
Warm down 1.5 or 2 miles
FRIDAY, AUGUST 10 ( ON YOUR OWN )
5-6 miles easy
SATURDAY, AUGUST 11 ( ON YOUR OWN )
For Fifth Avenue Mile runners, mile or two warmup,
then 20-25min MEDIUM steady state, preferably
around reservoir. Warm-down a mile or two
For those racing at Springfield, pre-race routine of 4 miles + form
strides
SUNDAY, AUGUST 12 ( RACE @ Springfield, MA )
USATF Eastern Masters/Submasters Regional Championship
12:15pm 1500m
1:45pm 400m
2:15pm 800m
2:45pm 200m
Fifth Ave Milers: long, slow distance run (for example, 7-10 miles)
MONDAY, AUGUST 13 ( ON YOUR OWN )
day off
Workout Week of
July 31 - August 6, 2001
Congrats to Devon, Jim A, Rich, Kim, Alston &
Skipper for their races at USATF Masters/Submasters and for surviving
hot & humid Baton Rouge. All results are posted on the
website.
__________________
TUESDAY, JULY 31 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
For those racing at Buffalo or Springfield:
3 x 500m @ FASTER than 800 race pace
7 min rest
For those training for 5th Ave Mile, please train
with Tony's long distance group.
Official training starts Tuesday, August 7th.
Warm down 1.5 or 2 miles
WEDNESDAY, AUGUST 1 ( ON YOUR OWN )
Easy run 6-8 miles
THURSDAY, AUGUST 2 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
For those racing at Springfield or Buffalo:
1st Set
1 x 300m @ 800 race pace
1 x 200m @ 400 race pace
1 x 100m @ fast but under control
Break: 4 min
2nd Set
1 x 300m @ 800 race pace
1 x 200m @ 400 race pace
1 x 100m @ fast but under control
For Fifth Avenue Mile runners:
1st Set
1 x 300m @ mile race pace
1 x 200m @ 800 race pace
1 x 100m @ 400 race pace
Break: 4 min
2nd Set
1 x 300m @ mile race pace
1 x 200m @ 800 race pace
1 x 100m @ 400 race pace
Break: 4 min
3rd Set
1 x 300m @ mile race pace
1 x 200m @ 800 race pace
1 x 100m @ 400 race pace
Warm down 1.5 or 2 miles
FRIDAY, AUGUST 3 ( ON YOUR OWN )
5-6 miles easy
SATURDAY, AUGUST 4 ( ON YOUR OWN )
for Springfield runners, 6 miles medium pace with
1-3 x 3 lamposts around reservoir.
for Fifth Avenue Mile runners, mile or two warmup,
then 20-25min MEDIUM steady state, preferably around reservoir
(for those racing in Buffalo, pre-race routine of 4 miles + form
strides)
SUNDAY, AUGUST 5 ( RACE @ BUFFALO )
Please call me for the Buffalo schedule
For Springfield runners, 6-8 miles slow
5th Ave Milers: long, slow distance run (for example, 7-10 miles)
MONDAY, AUGUST 6 ( ON YOUR OWN )
day off
Workout Week of
July 24 - July 30, 2001
Congratulations to Sonja & John for their season PRs:
Sonja Ellman 4:42 1500m
John Scherrer 4:12 1500m
__________________
TUESDAY, JULY 24 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
For those racing at Baton Rouge:
4 x 200 @ 800 race pace
200m walk/jog recovery
For those training for 5th Ave Mile:
Tony's workout is perfect
1x800m 400m recovery
8x400m 200m recovery
1x800m
Warm down 1.5 or 2 miles
WEDNESDAY, JULY 25 ( ON YOUR OWN )
Easy run 6-7 miles
THURSDAY, JULY 26 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
8-12 x 200m @ 800-mile race pace
200 jog recovery
(if you're racing in Baton Rouge, pre-race routine
of 4 miles easy + form strides)
Warm down 1.5 or 2 miles
FRIDAY, JULY 27 ( RACE @ BATON ROUGE )
5:00 PM 800 Meter Dash M75-89 Final
5:05 PM 800 Meter Dash W65-89 Final
5:10 PM 800 Meter Dash M70 Final
5:15 PM 800 Meter Dash M65 Final
5:20 PM 800 Meter Dash W55-64 Final
5:25 PM 800 Meter Dash M60 Final
5:30 PM 800 Meter Dash M55 Final
5:35 PM 800 Meter Dash M50 Final
5:40 PM 800 Meter Dash W50 Final
5:45 PM 800 Meter Dash M45 Final
5:50 PM 800 Meter Dash W45 Final
5:55 PM 800 Meter Dash M40 Final
6:00 PM 800 Meter Dash W40 Final
6:05 PM 800 Meter Dash M30-39 Final
6:10 PM 800 Meter Dash W30-39 Final
(for those not racing, 5-7 miles easy run)
SATURDAY, JULY 28 ( RACE @ BATON ROUGE )
7:30 AM 1,500 Meter Dash M70-89 Final
7:30 AM 10,000 Meter Race Walk M30-84 Final
7:30 AM 10,000 Meter Race Walk W30-84 Final
7:40 AM 1,500 Meter Dash W60-89 Final
7:50 AM 1,500 Meter Dash M65 Final
8:00 AM 1,500 Meter Dash M60 Final
8:10 AM 1,500 Meter Dash M55 Final
8:20 AM 1,500 Meter Dash M50 Final
8:30 AM 1,500 Meter Dash W45-59 Final
8:40 AM 1,500 Meter Dash M45 Final
8:50 AM 1,500 Meter Dash M40 Final
9:00 AM 1,500 Meter Dash W30-44 Final
9:10 AM 1,500 Meter Dash M30-39 Final
(for those not racing, mile or two warmup, then
20-25min hard steady state, preferably around reservoir)
SUNDAY, JULY 29 ( ON YOUR OWN )
long, slow distance run (for example, 7-10 miles)
MONDAY, JULY 30 ( ON YOUR OWN )
day off
Workout Week of
July 17 - July 23, 2001
TUESDAY, JULY 17 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
1 x 800m @ ideal mile race pace
6 x 300m @ 800 race pace
Warm down 1.5 or 2 miles
WEDNESDAY, JULY 18 ( ON YOUR OWN )
Easy run 6-7 miles
THURSDAY, JULY 19 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
6-8 strides. Only if you are feeling great, add 1-2 x 200m @ 800
race pace.
(if you're not racing on Saturday, please talk to me after Tuesday's
workout )
Warm down 1.5 or 2 miles
FRIDAY, JULY 20 ( ON YOUR OWN )
4 miles easy + form strides
SATURDAY, JULY 21 ( RACE @ INDIANAPOLIS )
USATF NATIONAL CLUB CHAMPIONSHIPS
6:45 Women's 1500-meter Run F
7:00 Men's 1500-meter Run F
8:25 Men's 5000-meter Run F
SUNDAY, JULY 22 ( ON YOUR OWN )
long, slow distance run
MONDAY, JULY 23 ( ON YOUR OWN )
day off
Workout Week of
July 3 - July 9, 2001
TUESDAY, JULY 3 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
3 x 800m (each 800m drop 2-4 seconds)
4-5 min rest between each 800m (400 jog recovery)
4 x 200m
2:30 min rest between each 200m (200 jog recovery)
For example:
For John & Erik
1 x 800m 2:20-2:24
1 x 800m 2:17-2:20
1 x 800m 2:12-2:16
4 x 200m 31-33 seconds
Warm down 1.5 or 2 miles
WEDNESDAY, JULY 4 ( ON YOUR OWN )
Easy run 6-7 miles
THURSDAY, JULY 5 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
1 x 400m @ mile race pace
1 x 300m @ 800 race pace
1 x 200m @ 400 race pace
(if you're not racing on Sunday, repeat set)
Warm down 1.5 or 2 miles
FRIDAY, JULY 6 ( ON YOUR OWN )
5-6 miles easy run
SATURDAY, JULY 7 ( ON YOUR OWN )
4 miles easy + form strides
SUNDAY, JULY 8 ( RACE @ NEW LONDON, CT )
Tentative Schedule (check
www.usatf-ct.org/trackfield/region2001.htm#schedule
)
1:00 RUNNING EVENTS BEGIN
Elite 400m Hurdles m-w
400m Hurdles w-m
4x100m Relay w-m
1500m w-m
100m Dash Trials w-m
100m Hurdles Trials w
110m Hurdles Trials m
5000m Racewalk w-m
100m Dash Final w-m
110m Hurdles Final m
100m Hurdles Final w
3000m Steeplechase w-m
400m Dash w-m
800m Run w-m
200m Dash w-m
5000m Run w-m
4x400m Relay w-m
(4x800m Relay may be contested)
MONDAY, JULY 9 ( ON YOUR OWN )
short jog or day off
Workout Week of
June 26 - July 2, 2001
TUESDAY, JUNE 26 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
4 x 1000m @ faster than 5k pace
3 min rest between 1000s
1 x 300m @ 800 race pace or FASTER
Warm down 1.5 or 2 miles
WEDNESDAY, JUNE 27 ( ON YOUR OWN )
Easy run 6-7 miles
THURSDAY, JUNE 28 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
8-10 x 400m @ mile race pace with 200m jog recovery
Warm down 1.5 or 2 miles
FRIDAY, JUNE 29 ( ON YOUR OWN )
5-7 miles easy run
SATURDAY, JUNE 30 ( East 6th Street or Van Cortland Park
)
Warm up & stretch & strides
4 x 200m @ 400 race pace with 200m jog recovery
Warm down 1.5 or 2 miles
(or hard steady state on own)
SUNDAY, JULY 1 ( ON YOUR OWN )
long distance run
MONDAY, JULY 2 ( ON YOUR OWN )
day off
Workout Week of
June 19 - June 25, 2001
NJ Submaster & Masters Meet on Sunday, June 24th
DEADLINE: Postmarked by Tuesday, June 19th
___________
TUESDAY, JUNE 19 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
OPTION A
5 x 1000m @ faster than 5k pace
3 min rest between 1000s
1 x 300m @ 800 race pace or FASTER
For Erik & John (3:10 pace)
Or
OPTION B
3 x 1000m @ mile pace
9 min rest between 1000s
1 x 300m @ 800 pace or faster
For Devon (3:10 pace)
Warm down 1.5 or 2 miles
WEDNESDAY, JUNE 20 ( ON YOUR OWN )
Easy run 6-7 miles
THURSDAY, JUNE 21 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
6 x 300m @ 800 race pace with 100m walk recovery
(if you're racing Saturday's 5 miler, 6-8 strides & 1-2 x 300m
@ mile race pace)
Warm down 1.5 or 2 miles
FRIDAY, JUNE 22 ( ON YOUR OWN )
4 miles + form strides if racing on Saturday
(otherwise, 5-6 miles easy run)
SATURDAY, JUNE 23 ( RACE @ 9:30am )
NYRRC scoring race--Gay Pride 5 miler
9:30am
SUNDAY, JUNE 24 ( RACE @ Monmouth Regional H.S., Tilton
Falls, NJ)
1:30pm 1500m
2:00pm 400m
3:00pm 800m
3:30pm 200m
For complete schedule, see
www.usatfnj.org/tf/2001_outdoor_T&F_championship/index.html
(for those who raced in the Gay Pride run, long easy distance run)
MONDAY, JUNE 25 ( ON YOUR OWN )
day off
Workout Week of
June 12 - June 18, 2001
NO practice on Tuesday or Thursday because of Holmdel meet
___________
TUESDAY, JUNE 12 ( ON YOUR OWN )
4 miles + form strides if you're racing at Holmdel
(at track or on your own).
(if you're not racing at Holmdel, please run with
Tony's long distance group)
WEDNESDAY, JUNE 13 ( RACE @ HOLMDEL, NEW JERSEY )
Holmdel Meet Schedule
6:00pm 2 mile open event
6:40pm 400m men MASTERS
6:55pm 200m men & women
7:05pm High school boy's mile
7:15pm High school girl's mile
7:25pm 100m MASTERS
7:35pm 100m women
7:45pm 100m men
7:55pm 110 high hurdles men
8:10pm 4 x 800m Relay MASTERS
8:25pm 800m women
8:30pm 400m men
8:40pm 800m men
8:50pm 400m women
9:00pm 3000m men
9:10pm mile MASTERS
9:25pm mile women
9:35pm mile men
THURSDAY, JUNE 14 ( ON YOUR OWN )
5-6 easy miles (if you
didn't race at Holmdel, please run with the sprinters or join the
long distance group in Central Park)
FRIDAY, JUNE 15 ( ON YOUR OWN )
4 miles + form strides if racing on Saturday
(otherwise, 6-7 miles easy run)
SATURDAY, JUNE 16 ( RACE @ Dedham, MA )
USATF New England Championship, Dedham, MA (near Boston)
6:10pm 3000m
6:50pm 800m
to follow 3000m Steeplechase
to follow 1500m
Slow sections first; women before men.
(if you're not racing, hard steady state)
SUNDAY, JUNE 17 ( ON YOUR OWN or RACE @ ST. JOHN'S )
long easy distance run
MAC CHAMPIONSHIP at St. John's Queens
(does anyone have a schedule?)
MONDAY, JUNE 18 ( ON YOUR OWN )
day off
Workout Week of
June 5 - June 11, 2001
Emphasis on speed this week so runners can have
a mini-peak during the next 2 weeks:
June 9 Sat Boston High Performance
June 13 Wed Holmdel International Meet, New Jersey
June 16 Sat New England Championship (Dedham, MA)
I recommend running all 3 meets (or at least 2 of
them) because the next high quality meet
is not until JULY 6.
(On Tuesday, June 19th, we'll go back to longer
intervals for a 2-3 week period.)
For CPTC jackets, email Erik at boycoton@aol.com
(and specify your size Unisex X-Small, Small,
Medium, Large to X-Large).
TUESDAY, JUNE 5 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
1st Set
3 x 500m @ mile race pace or FASTER
100m walk back to start
300 SLOW jog recovery after 1st set
2nd Set
3 x 500m @ mile race pace or FASTER
100m walk back to start
1 x 300m @ 800 race pace or FASTER
Warm down 1.5 or 2 miles
WEDNESDAY, JUNE 6 ( ON YOUR OWN )
Easy run 6-7 miles
THURSDAY, JUNE 7 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
6-8 strides & 1-2 x 300m @ mile race pace
Warm down 1.5 or 2 miles (if you're not racing on Saturday, 6 x
300m @ 800 race pace with 100 jog recovery)
FRIDAY, JUNE 8 ( ON YOUR OWN )
4 miles + form strides if racing on Saturday
(otherwise, 6-7 miles easy run)
SATURDAY, JUNE 9 ( RACE )
Boston High Performance #3 Waltham, MA (near Boston)
SUNDAY, JUNE 10 ( ON YOUR OWN )
long easy distance run
MONDAY, JUNE11 ( ON YOUR OWN )
day off
Workout Week of
May 29 - June 4, 2001
TUESDAY, MAY 29 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
1st Set
3 x 600m @ mile race pace
200 jog recovery
5-6 min rest after 1st set
2nd Set
4 x 400m @ mile race pace
200 jog recovery
Warm down 1.5 or 2 miles
WEDNESDAY, MAY 30 ( ON YOUR OWN )
Easy run 6-7 miles
THURSDAY, MAY 31 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
6-8 strides & 1-3 x 200m
Warm down 1.5 or 2 miles
(if you're not racing on Saturday,8 x 200m @ 800
race pace with 200 jog recovery)
FRIDAY, JUNE 1 ( ON YOUR OWN )
4 miles + form strides if racing on Saturday
(otherwise, 6-7 miles easy run)
SATURDAY, JUNE 2 ( RACE )
Boston High Performance #3 Waltham, MA (near Boston)
SUNDAY, JUNE 3 ( ON YOUR OWN )
long easy distance run
MONDAY, JUNE 4 ( ON YOUR OWN )
day off
Workout Week of
May 22 - May 28, 2001
Speed workout will be on WEDNESDAY (May 23), NOT
Tuesday (because of the race on Saturday
& for training reasons).
TUESDAY, MAY 22 ( ON YOUR OWN )
Easy run 6-7 miles
WEDNESDAY, MAY 23 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
3 x 800m (each 800m drop 2-4 seconds)
4 min rest between each 800m (400 jog recovery)
4 x 200m
2:30 min rest between each 200m (200 jog recovery)
For Erik & Steve & John
1 x 800m 2:20-2:24
1 x 800m 2:17-2:20
1 x 800m 2:12-2:16
4 x 200m 31-33 seconds
For Devon & Isaya & Brian & Gladees & Sonja
1 x 800m 2:32-2:34
1 x 800m 2:28-2:30
1 x 800m 2:26-2:28
4 x 200m 25-29 seconds (Isaya), 33-35 seconds (Devon, Gladees &
Sonja), 31-34 (Brian)
For Kim & Sid & Dan
1 x 800m 2:40-2:42
1 x 800m 2:38-2:40
1 x 800m 2:36-2:38
4 x 200m 34-36 seconds
For Eve & Brian & Mindy
1 x 800m 3:00-3:08
1 x 600m 2:12-2:20
1 x 400m 83-88 seconds
4 x 200m 38-42 seconds
(we'll fit other runners accordingly)
Warm down 1.5 or 2 miles
THURSDAY, MAY 24 ( ON YOUR OWN )
5-6 miles easy run
FRIDAY, MAY 25 ( ON YOUR OWN )
4 miles + form strides if racing on Saturday
SATURDAY, MAY 26 ( RACE )
Northeastern Twilight #2 Dedham, MA (near Boston)
Boston High Performance #2 Waltham, MA (near Boston)
St. John's Meet (Jamaica, Queens)
SUNDAY, MAY 27 ( ON YOUR OWN )
long distance run
MONDAY, MAY 28 ( ON YOUR OWN )
day off
Workout Week of
May 15 - May 21, 2001
TUESDAY, MAY 15 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
1st Set
6 x 400m @ mile race pace
2 min rest between each 400m (200 jog recovery)
5-6 min rest after 1st set
2nd Set
4-6 x 400m @ mile race pace
2 min rest between each 400m (200 jog recovery)
Warm down 1.5 or 2 miles
WEDNESDAY, MAY 16 ( ON YOUR OWN )
Easy run 6-7 miles
THURSDAY, MAY 17 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
8 x 200m @ 800 race pace
200 jog recovery (for a total of 2 min rest)
Warm down 1.5 or 2 miles
(if racing on Saturday, 6-8 strides & 1-2 x 200m)
FRIDAY, MAY 18 ( ON YOUR OWN )
6-7 miles easy run
(4 miles + form strides if racing on Saturday)
SATURDAY, MAY 19 ( RACE )
You Gotta Have Park 5 miler Prospect Park, Brooklyn
10am (men's scoring race)
Northeastern Twilight #1 Dedham, MA (near Boston)
(4 miles + form strides if racing at Gladiator Track Meet)
SUNDAY, MAY 20 ( RACE )
Gladiator Track Meet, Jersey City, NY, 10am
(if you raced on Saturday, slow mid-long run)
MONDAY, MAY 21 ( ON YOUR OWN )
day off
Workout Week of
May 8 - May 14, 2001
TUESDAY, MAY 8 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
1 x 1200m
4 min rest
1 x 1000m
3 min rest
1 x 800m
2 min rest
1 x 1000m
3 min rest
1 x 1200m
pace @ faster than 5k
Warm down 1.5 or 2 miles
WEDNESDAY, MAY 9 ( ON YOUR OWN )
Easy run 6-7 miles
THURSDAY, MAY 10 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
10 x 300m @ ideal mile race pace (slower than last week's interval)
100 jog recovery (for a total of 2 min rest)
Warm down 1.5 or 2 miles (if racing, strides
& 1-2 x 300m)
FRIDAY, MAY 11 ( ON YOUR OWN )
6-7 miles easy run
(4 miles + form strides if racing)
SATURDAY, MAY 12 ( ON YOUR OWN )
hard steady state (or race
at Princeton or George Mason)
SUNDAY, MAY 13 ( ON YOUR OWN )
long distance run
MONDAY, MAY 14 ( ON YOUR OWN )
Workout Week of
May 1 - May 7, 2001
TUESDAY, MAY 1 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
5-6 x 1000m @ 5k pace, 3 min rest
Warm down 1.5 or 2 miles
WEDNESDAY, MAY 2 ( ON YOUR OWN )
Easy run, 6-7 miles
THURSDAY, MAY 3 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
6-8 x 300m @ ideal 800 race pace
100 jog recovery (for a total of 3 min rest)
Warm down 1.5 or 2 miles
FRIDAY, MAY 4 ( ON YOUR OWN )
6-7 miles easy run
SATURDAY, MAY 5 ( ON YOUR OWN )
Hard steady state
SUNDAY, MAY 6 ( ON YOUR OWN )
Long distance run
MONDAY, MAY 7 ( ON YOUR OWN )
day off
Workout Week of
April 24 - April 30, 2001
A Spring Party for Central Park Track Club members and Friends
|
| Saturday April 28th |
| 6:00PM --10:00PM |
| Just Show Up |
| Food & Drink Already Here |
| Where: The Blackstones |
|
185 East 85th Street, Apt. 34K |
| RSVP (by April 22nd) |
|
212.289.7988, Blacklaw@worldwide.att.net (Dave & Lynn Blackstone)
|
|
212.758.2104; mvrosadoesq@prodigy.net (Mary V. Rosado) |
TUESDAY, APRIL 24 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
7 x 600m @ little faster than 3k pace
200 jog recovery
1 x 400m (hard)
Erik, Steve & Isaya (& Stacy-200s only-35-36
seconds) pace 1:45-1:49
Devon, Craig, Gladees & Katy 1:57-2:01
Sid & John 2:05-2:10
Janice & Brian & Mary 2:15-2:19
Warm down 1.5 or 2 miles
(Jim on vacation)
(Kim-Tuesday morning--reservoir fartlek--2 min on, 2 min off, for
a total of 26 minutes)
WEDNESDAY, APRIL 25 ( ON YOUR OWN )
Easy run 6-7 miles
THURSDAY, APRIL 26 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
8 x 200m @ goal mile race pace
200 jog recovery
Warm down 1.5 or 2 miles
FRIDAY, APRIL 27 ( ON YOUR OWN )
6-7 miles easy run
SATURDAY, APRIL 28 ( ON YOUR OWN )
day before race routine (4 miles + form strides)
(if not racing, hard steady state)
SUNDAY, April 29 ( YALE INVITATIONAL @ 12:00PM )
Yale Invitational
RUNNING EVENTS:
All are final sections on time. Sections will be
seeded. These events are listed
in order starting at 12:00 noon.
01.
400 Meter Relay ? women
02.
400 Meter Relay ? men
03.
5000 Meter Run ? women
04.
3000 Meter Steeplechase ? men a
05.
1500 Meter Run ? women
06.
1500 Meter Run ? men
07.
*110 Meter High Hurdles ? men
08.
*100 Meter Hurdles ? women
09.
400 Meter Dash ? women
10.
400 Meter Dash ? men
11.
100 Meter Dash ? women
12.
100 Meter Dash - men
13.
800 Meter Run - women
14.
800 Meter Run - men
15.
400 Meter Hurdles - women
16.
400 Meter Hurdles - men
17.
200 Meter Dash - women
18.
200 Meter Dash - men
19.
3000 Meter Run - women
20.
5000 Meter Run - men
21.
1600 Meter Relay - women
22.
1600 Meter Relay -men
(if not racing, long distance run)
MONDAY, April 23 ( ON YOUR OWN )
day off
Workout Week of
April 17 - April 23, 2001
TUESDAY, APRIL 17 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
3-4 x 1000m @ little faster than 3k pace
200 jog recovery (for a total of 3-4 min rest)
1 x 200m @ mile pace or faster
Warm down 1.5 or 2 miles
WEDNESDAY, APRIL 18 ( ON YOUR OWN )
Easy run, 6 miles
THURSDAY, APRIL 19 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
10 x 400m @ mile race pace
200 jog recovery
Warm down 1.5 or 2 miles
FRIDAY, APRIL 20 ( ON YOUR OWN )
6 miles, easy run
SATURDAY, APRIL 21 ( ON YOUR OWN )
day before race routine (4 miles + form strides)
(if not racing, hard steady state)
SUNDAY, APRIL 22 ( CENTRAL PARK 4 MILER )
Scoring race--4 miler
(if not racing, long distance run)
MONDAY, APRIL 23 ( ON YOUR OWN )
day off
Workout Week of
April 10 - April 16, 2001
TUESDAY, APRIL 10 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
4-5 x 800m @ little faster than 3k pace
200 jog recovery (for a total of 3-4 min rest)
1 x 300m @ mile pace or faster
Warm down 1.5 or 2 miles
WEDNESDAY, APRIL 11 ( ON YOUR OWN )
Easy run, 6 miles
THURSDAY, APRIL 12 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides (if racing on Saturday)
6-8 form strides
1-2 x 200m @ mile race pace
200 jog recovery
Warm down 1.5 or 2 miles
(if not racing on Saturday)
12 x 200m @ 800 race pace
200 jog recovery
FRIDAY, APRIL 13 ( ON YOUR OWN)
day before race routine (4 miles + form strides)
(if not racing) 6 miles,
easy run
SATURDAY, APRIL 14 ( RACE @ COLUMBIA UNIVERSITY OR ON YOUR
OWN)
hard steady state or race
Tentative Race Schedule for Columbia Invitational
Running Events
10:00 10,000 Meters (M & W)
11:00 400 Meter Relay (W)
11:05 400 Meter Relay (M)
11:15 3,000 Meter Steeple Chase
11:30 1,500m (W)
11:45 1,500m (M)
12:10 400m (W)
12:25 400m (M)
12:45 100m High Hurdles
1:00 110m High Hurdles
1:10 100m Dash (W)
1:25 100m Dash (M)
1:40 800m Run (W)
1:55 800m Run (M)
2:15 400m Intermediate Hurdles (W)
2:25 400m Intermediate Hurdles (M)
2:40 200 Meters (W)
3:00 200 Meters (M)
3:20 3,000m Run (W)
3:35 5,000m Run (M)
4:00 1,600m Relay (W)
4:10 1,600m Relay (M)
SUNDAY, April 15 ( ON YOUR OWN )
long run
MONDAY, April 16 ( ON YOUR OWN )
day off
MIDDLE
DISTANCE SEASON RECAP
SOME Highlights of
the Indoor Season for the Middle Distance Group:
LIFETIME PR:
Erik Goetze, 3000m 8:48 (dropping another 11 seconds from
his previous PR in February)
15k 51:22, half-marathon 1:13 (dropping 2+ minutes)
Isaya Okwiya, 800m 1:58 (first time breaking 2:00 on the
indoor track)
Craig Plummer, 800m 2:14
Kim Mannen, 4miles 26:29 (dropping 1:15 from last year's
race)
SEASON PR
Kim Mannen, 800m 2:26 (dropping 4 seconds)
Sue Krogstad-Hill, 800m 2:34,
Jim Aneshansley, 800m 2:33
Steve Sipe, 800m 2:08 (coming back from illness)
USATF Masters/Submasters Indoor National Championship (the
meet announcers always go by "gold, silver & bronze"
so what the heck!)
GOLD MEDAL
800m Devon Sargent (age group 30-34)
SILVER MEDAL
800m Jim Aneshansley (age group 65-69)
mile Sid Howard (age group 60-64)
3000m Erik Goetze (age group 30-34)
BRONZE MEDAL
400m Sue Krogstad-Hill (age group 40-44)
800m Jim Aneshansley (age group 65-69)
800m Sid Howard (age group 60-64)
800m Kim Mannen (age group 35-39)
800m Mary V. Rosado (age group 50-54)
mile Erik Goetze (age group 30-34)
mile Mary V. Rosado (age group 50-54)
mile Devon Sargent (age group 30-34)
Workout Week of
April 3 - April 9, 2001
TUESDAY, APRIL 3
Tomorrow (Tuesday), we may have a smaller
group because
(1) some runners are on vacation between indoor and outdoors seasons;
(2) while others will still be at the Armory (running a relay with
the distance/sprinters);
TUESDAY, APRIL 3 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
3-4 x 1000m @ little faster than 3k pace
200 jog recovery (for a total of 3 min rest)
1 x 300m @ mile pace or faster
Warm down 1.5 or 2 miles
WEDNESDAY, APRIL 4 ( ON YOUR OWN )
Easy run, 6 miles
THURSDAY, APRIL 5 ( East 6th Street @ 6:50pm START INTERVALS
)
6:15pm Warm up & stretch
6:45pm Strides
10-12 x 300s @ mile race pace & proceed to get faster
100 jog recovery
Warm down 1.5 or 2 miles
FRIDAY, APRIL 6 ( ON YOUR OWN)
6 miles easy run
SATURDAY, APRIL 7
hard steady state
SUNDAY, APRIL 8 ( ON YOUR OWN )
long run
MONDAY, APRIL 9 ( ON YOUR OWN )
day off
Workout Week of
March 27 - April 2, 2001
Goal for this week: recover from last weekend's
races & slowly increase mileage
NOTE: Weather permitting, we will be moving to an outdoor track
next Tuesday (April 3). Location to
be determined by Monday, if not sooner.
TUESDAY, MARCH 27 ( ARMORY @ 6:30pm )
6:30pm Warm up 1.5 or 2 miles
7:00pm Strides
Easy intervals after a weekend of racing at Indoor Nationals
times are IRRELEVANT
For Erik & Steve, 3 x 1000 @ 3:00-3:09
For Devon, 2 x 1000 @ 3:22, 2 x 600 @ 1:55-56
For Kim & John, 2 x 800 @ 2:50, 1 x 600 @ 2:00
For Jim, Sid & Hamner, 4 x 600 @ 1:54-2:05
For Mindy, 3-4 x 800 @ 3:09-3:10, 200 jog recovery
Warm down 1.5 or 2 miles
(Sue on her own, Isaya 12 x 600)
WEDNESDAY, MARCH 28 ( ON YOUR OWN )
Easy run, 6 miles
THURSDAY, MARCH 29 ( ARMORY @ 6:30pm )
6:30pm Warm up 1.5 or 2 miles.
7:00pm Strides
10 x 400s @ mile race pace
200 jog recovery
Warm down 1.5 or 2 miles
FRIDAY, MARCH 30 ( ON YOUR OWN)
5-6 miles. easy run
SATURDAY, MARCH 31 & SUNDAY, April 1 ( ON YOUR OWN )
Saturday: steady state
Sunday: long run or switch it to
Saturday: long run
Sunday: steady state
Need to increase mileage (slowly)
MONDAY, April 2 ( ON YOUR OWN )
day off
Workout Week of
March 20 - March 26, 2001
TUESDAY, MARCH 20 ( ARMORY @ 6:30pm )
6:30pm Warm up 1.5 or 2 miles
7:00pm Strides
6-10 x 200s @ slightly faster than race pace
200 jog recovery
Warm down 1.5 or 2 miles
For Sue & Jim
6-8 x 200s @ 400-800 race pace
For Erik
8-10 x 200s @ mile-3k race pace
For Devon
8-10 x 200s @ 400-800 race pace
For Kim
8-10 x 200s @ 400-800 race pace
For Steve
8-10 x 200s @ mile-800 race pace
WEDNESDAY, MARCH 21 ( ON YOUR OWN )
Easy run, 6 miles
THURSDAY, MARCH 22 ( ON YOUR OWN )
Easy run, 5 miles
FRIDAY, MARCH 23 ( Reggie Lewis Track @ 5:00pm)
4 miles + form strides
(Erik G. races the 3k @ 5:05pm--oldest to youngest )
SATURDAY, MARCH 24 ( Masters/Submaster Nationals @ Reggie
Lewis Track )
| Track Events-Saturday |
| 9:00am 60 Meters - Preliminaries and Trials - ALL |
| 11:00am 60 Meters - Finals - ALL |
| 11:45am Mile - Women |
| 12:15pm Mile - Men |
| 2:00pm 400 Meter Dash - Timed Finals - ALL |
| 4:00pm 60M Hurdles - Trials and Finals - ALL |
| 4:30pm 4x800M Relay - ALL |
SUNDAY, MARCH 25 ( Masters/Submaster Nationals @ Reggie
Lewis Track )
| Track Events-Sunday |
| 9:00am 200 Meters - Trials - ALL |
| 10:30am 800 Meters - Timed Finals - ALL |
| 12:00pm 200 Meters - Finals - ALL |
| 1:00pm 3000m Racewalk - Women |
| 1:45pm 3000m Racewalk - Men |
| 3:00pm 4x400m Relay - ALL |
MONDAY, MARCH 26 ( ON YOUR OWN )
day off
Workout Week of
March 13 - March 19, 2001
TUESDAY, MARCH 13 ( ARMORY @ 6:30pm )
6:30pm Warm up 1.5 or 2 miles
7:00pm Strides
4 x 300s @ mile race pace
4 x 300s @ 800 race pace
100 jog/walk recovery
Warm down 1.5 or 2 miles
WEDNESDAY, MARCH 14 ( ON YOUR OWN )
Easy run
5-6 miles
THURSDAY, MARCH 15 ( ARMORY or ON YOUR OWN @ 6:30pm )
Warm up 1.5 or 2 miles
Strides ONLY
Warm down 1.5 or 2 miles
FRIDAY, MARCH 16 ( ON YOUR OWN )
Pre-race routine
4 miles + form strides
SATURDAY, MARCH 17 ( RACE @ Eastern Regionals or Armory)
Eastern Regional Masters Indoor Championships, Saturday, March
17, 2001, Schedule of events
TRACK EVENTS:
10:00 3000m Race Walk
10:30 60m Dash
11:30 800m Run
12:00 60M Hurdles
12:30 4 X 200M Relay
1:00 3000M Run
1:30 Officials
Break
2:00 400m Dash
2:30 1500m Run
3:00 200m Dash
3:30 4 X 800m Relay
3:45 4 X 400m Relay
FRONT RUNNERS MEET SCHEDULE, THE 3RD ANNUAL FRONT
RUNNERS INDOOR TRACK MEET
SATURDAY, MARCH 17TH, 2001, 12:00 pm - 4:00 pm,
THE ARMORY TRACK & FIELD CENTER, 168TH STREET AND FT. WASHINGTON
AVENUE, New York, New York
SANCTIONED BY USA TRACK & FIELD, 1/4" PYRAMID SPIKES ONLY
$5.00 PER EVENT, REGISTER ON THE DAY OF THE EVENT
EVENTS:
60m Dash (WOMEN & MEN)
1 mile (WOMEN & MEN)
400m (WOMEN & MEN)
800m (WOMEN & MEN)
3000m (WOMEN & MEN)
200m (WOMEN & MEN)
4 x 800 Relay (WOMEN & MEN)
4 x 800 Mixed Relay (2 WOMEN & 2 MEN PER TEAM)
SUNDAY, MARCH 18 ( ON YOUR OWN )
long easy run
MONDAY, MARCH 19 ( ON YOUR OWN )
day off
Workout Week of
March 5 - March 11, 2001
NOTE: The Armory will be OPEN this Tuesday (March 6) only.
Thursday or Friday workouts will be 1000s at an
outdoor track (Probably 6th Street). Will discuss it at practice
on Tues.
_________________
MONDAY, MARCH 5 ( ON YOUR OWN )
off or light jog
TUESDAY, MARCH 6 ( ARMORY @ 6:30pm )
Warm up 1.5 or 2 miles
Strides
400s @ Various paces
200 jog recovery
All intervals will be run together
For Erik
9 x 400 @ 70-72
For Steve
8 x 400 @ 68-69
For Devon,
4 x 400 @ 70-73
rest 1 interval
4 x 400 @ 70-73
For Kim,
2 x 400 @ 71-74
rest 1 interval (= 6min rest)
2 x 400 @ 71-74
rest 1 interval (= 6min rest)
2 x 400 @ 71-74
For Jim & Sue & Janice (b/c they raced on Sunday)
2 x 400 @ 73-75
rest 1 interval (= 6 min rest)
2 x 400 @ 73-75
Warm down 1.5 or 2 miles
(Please let me know if anyone else will be attending Tuesday workout)
WEDNESDAY, MARCH 7 ( ON YOUR OWN )
Easy run, 5-6 miles
THURSDAY or FRIDAY, MARCH 8 or 9 ( CENTRAL PARK, 7pm)
Warm up 1.5 or 2 miles
Strides
3-4 x 1000s
Warm down 1.5 or 2 miles
Workout Week of
February 26 - March 4, 2001
Congrats to Erik, Isaya, and the entire CPTC Men's Open Team for
their 1st place finish on Saturday! Who said Middle Distance
Runners can't run 15k? See the results
page for more details.
MONDAY, FEBRUARY 26 ( ARMORY @ 1:00pm )
Warm up 1.5 or 2 miles
Strides
2 x 600 @ 800 pace
600 jog recovery (for a total of 6 min)
6 x 200 @ 1st lap of 800 pace
200 jog recovery (for a total of 2:30min)
Warm down 1.5 or 2 miles
(Kim, Devon, Janice, Mindy, Noah & Jim)
TUESDAY, FEBRUARY 27 ( ON YOUR OWN )
Recovery Run, 6 miles
WEDNESDAY, FEBRUARY 28 ( ON YOUR OWN )
Easy run, 5 miles
THURSDAY, MARCH 1 ( ARMORY @ 6:30pm )
6:30pm Warm up 1.5 or 2 miles
7pm Strides
All intervals will be run together
For Erik
2 x 300m @ 48-49 seconds (mile race pace)
300 jog recovery
4 x 400m @ 64-67 seconds (mile race pace)
200 jog recovery
For Devon & Steve
6 x 300m @ 48-49 seconds
300 jog recovery
For Kim & Janice & Sue & Jim
6 x 300m @ 52-55
100 jog recovery (for a total of 3 min rest)
For Mindy
6 x 200m @ 800 race pace
200 jog recovery
Warm down 1.5 or 2 miles
FRIDAY, MARCH 2 ( ON YOUR OWN)
5-6 miles easy
SATURDAY, MARCH 3 ( ON YOUR OWN )
Pre-race day routine
SUNDAY, MARCH 4 ( RACE at Armory 9:00am to 2:00pm )
MAC OPEN & MASTERS CHAMPIONSHIP AND MAC YOUTH RELAY CHAMPIONSHIPS
Open & Masters: 9:00am - 2:00pm
60mH - OM,OW, Masters (Top 8 times to finals)
60m - OM,OW, Masters (Trials & Finals)
3000m RW - OW, OM
1 Mile RW - Masters
4 x 200m Relay - OM, OW, Masters
Mile OM, OW, Masters
400m - OM, OW, Masters
800m - OM, OW, Masters
3000m - OW, Masters
200m - OM, OW, Masters
3000m - OM
4 x 400m Relay - OW, OM, Masters
Youth Relay Events: 2:00pm - 7:00pm
Workout Week of February 20 -
February 26, 2001
Team Workout
168th Street Armory Indoor Track
Tuesday, February 20, 2001 @ 6:30 PM
Warm up
1.5 or 2 miles
Set
6 - 10 Strides
If feeling fabulous, 1-2 x 200s @ race pace
Devon's assuming that everyone is running at
Thursday Night at the Races!
Cool Down
1.5 or 2 miles
Individual Workout
Wednesday, February 21,
2001
Pre-race routine: 4 miles + form strides
Team Workout
168th Street Armory Indoor Track
Thursday, February 22, 2001 @ 6:30 PM
Thursday Night at the Races
2 Miles
800 Meters
400 Meters
20 x 200 Meter Relay
Individual Workout
Friday, February 23, 2001
5 - 6 Miles Easy
Individual Workout
Saturday, February 24, 2001
Snowflake 4 miler
Individual Workout
Sunday, February 25, 2001
Day Off or Light Jog
Individual Workout
Monday, February 26, 2001
Track Workout
The Track will be closed on Tuesday, Feb. 27, 2001 for Regina Jacobs'
quest for the 800 Meter Record.
Workout Week of February 13 -
February 19, 2001
Team Workout
168th Street Armory Indoor Track
Tuesday, February 13, 2001 @ 6:30 PM
Warm up
1.5 or 2 miles
Set
Strides
Ladder @ 3000 Meter Race Pace, run the 1000m
hard. 3 - 4 minutes recovery between rungs.
400 Meter Run
800 Meter Run
1000 Meter Run
800 Meter Run
400 Meter Run
Cool Down
1.5 or 2 miles
Individual Workout
Wednesday, February 14,
2001
Recovery Run
6 - 7 miles
Team Workout
168th Street Armory Indoor Track
Thursday, February 15, 2001 @ 6:30 PM
Warm up
1.5 or 2 miles
Set
6 x 400m @ mile race pace
1 x 300m @ 800m race pace
1 x 200m @ first lap of 800m race pace
200 jog recovery between each interval
Cool Down
1.5 or 2 miles
Individual Workout
Friday, February 16, 2001
5 - 6 Miles Easy
Individual Workout
Saturday, February 17, 2001
Hard steady state on reservoir (try to avoid pavement)
Al Gordon 15K Men's Scoring Race
Individual Workout
Sunday, February 18, 2001
Long Run
Individual Workout
Monday, February 19, 2001
Day off
Workout Week of February 6 - February
12, 2001
Team Workout
168th Street Armory Indoor Track
Tuesday, February 6, 2001 @ 6:30 PM
Warm up
1.5 or 2 miles
Set
Strides
Essentially 400s @ ideal race pace for your distance at BU Valentine
Meet
For example:
For Isaya & Steve
7 x 400m @ mile race pace (64-67 seconds)
200 jog recovery for a total of 2:30min rest
For Erik
10 x 400m @ 3k race pace (71-73 seconds)
200 jog recovery for a total of 2:20min rest
For Kim
6 x 300m @ 800 race pace (54-56 seconds)
100 jog recovery for a total of 2:40min rest
after 6 x 300m, rest 6 minutes
1 x 400m @ 800 race pace (72 seconds)
Jim & Sue should join Kim unless they're running at Thursday
Night at the Races
All intervals will be run TOGETHER
Will add other runners according to times
Cool Down
1.5 or 2 miles
Individual Workout
Wednesday, February 7,
2001
Recovery Run
5 - 6 miles
Team Workout
168th Street Armory Indoor Track
Thursday, February 8, 2001 @ 6:30 PM
Warm up
1.5 or 2 miles
Set
6 - 10 Strides for those racing at BU on Saturday
Cool Down
1.5 or 2 miles
Thursday Night at the Races
Mile
400 Meter
800 Meters
4 x 400 Meter Relay
Individual Workout
Friday, February 9, 2001
Pre-race routine
4 miles + form strides
Individual Workout
Saturday, February 10, 2001
Boston University Valentines Meet
Men
10:00 am 55 meter Hurdle (6 heats-final on time) 36 entries:
10:30 am 55 meter Dash (6 heats-final on time) 36 entries:
11:00 am Mile Run - Slow section to fast section (6 heats) 60 entries:
11:30 am 400 meters - Fast to slow sections (10 heats) 60 entries:
11:50 am 500 meters - Fast to slow sections (4 heats) 20 entries:
12:00 pm 800 meters - Fast to slow sections (6 heats) 54 entries:
12:30 pm 1000 meters - Fast to slow sections (3 heats) 30 entries:
12:45 pm 200 meters - Fast to slow sections (12 heats) 48 entries:
1:15 pm 3K - (4 heats) 50 entries:
1:45 pm Distance Medley (1 heat) 9 entered
1:55 pm 4 x 400 meter Relay - (4 heats) 16 teams:
2:10pm 5k (2 heats) 24 entries
Women
2:20 pm High Hurdles (5 heats - final on time) 30 entries:
2:40 pm 55 meter Dash (6 heats - final on time) 36 entries:
3:00 pm One Mile Run Fast section to slow section (4 heats) 40 entries:
3:20 pm 400 meters Fast section to slow section (10 heats) 40 entries:
3:40 pm 500 meters Fast section to slow section (4 heats) 16 entries:
3:50 pm 800 meters Fast section to slow section (5 heats) 50 entries:
Individual Workout
Sunday, February 11, 2001
Long Run
Individual Workout
Monday, February 12, 2001
Day off
Workout Week of January 30 - February
5, 2001
Team Workout
168th Street Armory Indoor Track
Tuesday, January 30, 2001 @ 6:30 PM
Warm up
15 - 20 minute jog
Set
Strides
For Isaya & Erik & Steve:
3 x 1000m @ 3:00-3:05 (36-37 seconds per 200m)
400m jog recovery (total: 4min rest)
2 x 300m @ 800m race pace
For Kim
2 x 800m @ 2:40-2:52 (40-43 seconds per 200)
200m jog recovery (total: 4 min rest)
1 x 600m @ 1:54-2:03 (38-41 seconds per 200)
200m jog recovery (total: 4:30 min rest)
2 x 300m @ 53-56 seconds (800m race pace)
For Sue & Jim
2 x 800m @ 2:52-3:00 (43-45 seconds per 200)
200m jog recovery (total: 4 min rest)
1 x 600m @ 1:58-2:06 (39-42 seconds per 200)
200m jog recovery (total: 4:30 min rest)
2 x 300m @ 56-58 seconds (800m race pace)
Will add other runners according to times
Cool Down
15 - 20 minute jog
Individual Workout
Wednesday, January
31, 2001
Recovery Run
5 - 6 miles
Team Workout
168th Street Armory Indoor Track
Thursday, February 1, 2001 @ 6:30 PM
Warm up
15 - 20 minute jog
Set
Strides
10-15 x 100m @ faster than 400m race pace with
2:30 min rest
Cool Down
15 - 20 minute jog
Individual Workout
Friday, February 2, 2001
Recovery Run
5 - 7 Miles
Individual Workout
Saturday, February 3, 2001
Hard Steady State
Individual Workout
Sunday, February 4, 2001
Recovery Run
Long Run
Individual Workout
Monday, February 5, 2001
Day off
Workout Week of January 23 - January
29, 2001
Team Workout
168th Street Armory Indoor Track
Tuesday, January 23, 2001 @ 6:30 PM
Warm up
15 - 20 minute jog
Set
6 x 200 meter again @ a little faster than first
lap of 800 meter race pace 200 meter jog recovery
For those not racing on Thursday, add 2 x 400
meter @ first lap of 800 meter race pace with 400 meter jog recovery
Cool Down
15 - 20 minute jog
Individual Workout
Wednesday, January
24, 2001
For those racing Thursday
2 miles
Form strides
2 miles
For those not racing
Recovery Run
5 - 6 miles
Team Workout
168th Street Armory Indoor Track
Thursday, January 25, 2001 @ 6:30 PM
Thursday Night at the Races Events
2 miles
800 Meters
400 Meters
4 x 200m
For those not racing
Practice at 6:30 sharp since race begins at 8:00
PM sharp
Warm up
15 - 20 minute jog
Set
Strides
8 x 400 meters @ mile race pace with 200 meter
jog recovery between repetitions
If racing Friday: Run 2 miles followed by form
strides and finish with 2 miles
Cool Down
15 - 20 minute jog
Individual Workout
Friday, January 26, 2001
Recovery Run
5 - 7 Miles
Good luck to those racing at the BU Terrier Classic
Individual Workout
Saturday, January 27, 2001
Hard Steady State
Individual Workout
Sunday, January 28, 2001
Recovery Run
Long Easy Run
Individual Workout
Monday, January 29, 2001
Day off
Workout Week of January
16 - January 22, 2001
Team Workout
168th Street Armory Indoor Track
Tuesday, January 16, 2001 @ 6:30 PM
Warm up
15 - 20 minute jog
Set
Strides
4 x 200 meters @ 800 meter race pace with 30
seconds recovery between repetitions
Break -- 7 min rest
4 x 200 meters @ 800 meter race pace with 30
seconds recovery between repetitions
Cool Down
15 - 20 minute jog
Individual Workout
Wednesday, January 17, 2001
Recovery Run
5 - 6 Miles
Team Workout
168th Street Armory Indoor Track
Thursday, January 18, 2001 @ 6:30 PM
Warm up
15 - 20 minute jog
Set
Strides
8 x 400 meters @ mile race pace with 200 meter
jog recovery between repetitions
If racing Friday: Run 2 miles followed by form
strides and finish with 2 miles
Cool Down
15 - 20 minute jog
Individual Workout
Friday, January 19, 2001
Recovery Run
5 - 7 Miles
MAC Indoor Classic
at Armory from 6:00 - 11:00 PM
Individual Workout
Saturday, January 20, 2001
Warm up
15 - 20 minute jog
Set
2 x 1 mile @ a little slower than current 3000
meter race pace
Cool Down
15 - 20 minute jog
Individual Workout
Sunday, January 21, 2001
Recovery Run
Long Easy Run
Individual Workout
Monday, January 22, 2001
Day off
Workout Week of
January 9
- January 15, 2001
Team Workout
168th Street Armory Indoor Track
Tuesday, January 9,
2001 @ 6:30 PM9, 2001 @ 6:30 PM
Warm up
15 - 20 minute jog
Set
All intervals will be run together.
For Isaya & Erik:
3 x 1000m @ 3:05 (37 seconds
per 200m)
400m jog recovery (total: 3:30 min rest)
3 x 300m @ 800m race pace
1 x 200m @ 400m race pace (Isaya only)
For Devon
3 x 800m @ 2:30 (37-38 seconds per 200)
200m jog recovery (total: 4 min rest)
3 x 300m @ 49-52 seconds
For Kim
3 x 600m @ 1:51-1:54 (37-38 seconds per 200)
200 jog recovery (total: 4:30 min rest)
2 x 300m @ 54 seconds
1 x 200m @ 29-31 seconds
For Sue & Jim (adjust if racing on Thursday)
3 x 600m @ sub 2:00 (38-40 seconds per 200)
200 jog recovery (total: 4:30 min rest)
3 x 300m @ 57 seconds
Cool Down
15 - 20 minute jog
Individual Workout
Wednesday, January 10,
2001
Recovery Run
5-6 miles
Team Workout
168th Street Armory Indoor Track
Thursday, January 11, 2001 @
6:30 PM
Thursday Night at the Races @ 8:00 PM
If not racing
Warm up
15 - 20 minute jog
Set
Strides
Cool Down
15 - 20 minute jog
Thursday Night at the Races
May be used as preparation for Dartmouth Relays
Mile -
400m - Kim
800m - Devon, Erik(?)
Individual Workout
Friday, January 12, 2001
Recovery Run
5-7 miles
Individual Workout
Saturday, January 13,
2001
Pre-Race Routine
4 miles + form strides on the Dartmouth track
If not racing, hard steady state run.
Individual Workout
Sunday, January 14, 2001
Dartmouth Relays
If not racing
Recovery Run
6-8 miles
Individual Workout
Monday, January 15,
2001
Day off
Workout Week of January 2 - January
8, 2001
Team Workout
168th Street Armory Indoor Track
Tuesday, January 2, 2001 @ 6:30 PM
Warm up
15 - 20 minute jog
Set
12 x 400 Meters @ Mile race pace with 1:00 minute
recovery between repetitions.
Cool Down
15 - 20 minute jog
Individual Workout
Wednesday, January 3, 2001
Recovery Run
6-8 miles
Team Workout
168th Street Armory Indoor Track
Thursday, January 4, 2001 @ 6:30 PM
Warm up
15 - 20 minute jog
Set
8 x 200 Meters @ 800 meter race pace with one
lap jog recovery between repetitions.
Cool Down
15 - 20 minute jog
If racing Friday do 4 x 200 meter strides.
Individual Workout
Friday, January 5, 2001
Recovery Run
6-8 miles
Joe Yancey Memorial Track Meet @ Armory
Team Workout
Saturday, January 6, 2001
Warm up
15 - 20 minute jog
Set
3-4 x Mile repeats @ 5000 meter race pace with
3:00 minute recovery between repetitions.
Cool Down
15 - 20 minute jog
Individual Workout
Sunday, January 7, 2001
Recovery Run
6-8 miles
Individual Workout
Monday, January 8, 2001
Day off
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