Middle Distance Workouts 2002

Contact  Devon Martin-Sargent with any questions or comments regarding the Middle Distance program.

Workout Week of December 31, 2002 - January 6, 2003

Workout Week of December 22 - December 30, 2002

SUNDAY, DECEMBER 22 ( ON YOUR OWN ) 

off or light jog 

MONDAY, DECEMBER 23 ( THE ARMORY @ 6:30pm ) 
6:30pm Warm up & stretch 
6:45pm Drills & strides 
7:00pm Start Intervals 

1 x 800m @ mile pace 
3:30 min rest 
4 x 400m @ mile pace 
90 second rest 

warm down--15 to 20 minutes 

TUESDAY, DECEMBER 24  ( ON YOUR OWN ) 

long easy distance run (e.g. 7-9 miles) 

WEDNESDAY, DECEMBER 25 ( ON YOUR OWN ) 

medium run: 6-8 miles easy 

THURSDAY, DECEMBER 26 ( THE ARMORY @ 6:30pm ) 
6:30pm Warm up & stretch 
6:45pm Drills & strides 
7:00pm Start Intervals 

If you're not racing Saturday, here's the workout: 

1st set 4 x 200 @ 800m race pace 
30 second rest 
Break 
2nd Set 4 x 200 @ 800m race pace 
30 second rest 
Break 
3rd Set (optional) 
4 x 200 @ 800m race pace 
30 second rest 

Warm Down 15 to 20 minutes 

FRIDAY, DECEMBER 27 ( ON YOUR OWN ) 

if you're racing, 4 miles + strides 
if you're not racing, medium run: 5-7 miles easy 
If master 40+, bike 25-40 minutes instead of run 

SATURDAY, DECEMBER 28 ( ARMORY @ 1pm ) 
MAC Holiday Classic 1pm-5pm 
www.mactrack.org 

if you're not racing,long easy distance run (e.g. 7-10 miles) 

SUNDAY, DECEMBER 29 ( ON YOUR OWN ) 

if you raced on Saturday, long easy distance run (e.g. 7-10 miles) 
if you did not race, day off or light jog to prepare for intervals on Monday 

MONDAY, DECEMBER 30 ( THE ARMORY @ 6:30pm ) 
6:30pm Warm up & stretch 
6:45pm Drills & strides 
7:00pm Start Intervals 

warm down--15 to 20 minutes

CHRISTMAS/NEW YEAR HOLIDAY WORKOUT SCHEDULE: 
Thurs Dec. 19 
Mon   Dec  23 
Thurs Dec  26 
(Sat  Dec  28 MAC meet) 
Mon Dec  30 
Thurs Jan 2

Workout Week of December 17 - December 22, 2002

TUESDAY, DECEMBER 17 ( THE ARMORY @ 6:30pm ) 
6:30pm Warm up & stretch 
6:45pm Drills & strides 
7:00pm Start Intervals 

3 x 1000s @ 3k pace 
2 x 200m @ time irrelevant 

warm down--15 to 20 minutes 

WEDNESDAY, DECEMBER 18 ( ON YOUR OWN ) 

medium run: 6-8 miles easy 

THURSDAY, DECEMBER 19 ( THE ARMORY @ 6:30pm ) 
6:30pm Warm up & stretch 
6:45pm Drills & strides 
7:00pm Start Intervals 

for milers & 3k runners: 
8-10 x 300m @ current 800m race pace or slightly slower 100 walk back 

for 800m runners: 6-8 x 300m @ current 800m race pace 100 walk back 
4 x 150m or 4 x 100m--time irrelevant 100 walk back 

Warm Down 15 to 20 minutes 

FRIDAY, DECEMBER 20 ( ON YOUR OWN ) 

medium run: 5-7 miles easy 
If master 40+, bike 25-40 minutes instead of run 

SATURDAY, DECEMBER 21 ( ON YOUR OWN ) 

long easy distance run (e.g. 7-10 miles) 

SUNDAY, DECEMBER 22 ( ON YOUR OWN ) 

day off

Workout Week of December 10 - December 16, 2002

TUESDAY, DECEMBER 10 
(THE ARMORY @ 6:30pm ) 
6:30pm Warm up & stretch 
6:45pm Drills & strides 
7:00pm Start Intervals 

3 x 800m @ 3k pace or slightly faster 
2 min rest 
2 x 400m @ mile pace 
90 sec rest 
warm down--15 to 20 minutes 

Group #1 
Armando     2:26-2:32 (36.5-38 per lap), 67-69 for 400s 
David          2:26-2:32 (36.5-38 per lap), 68-70 
Ken             2:26-2:32 (36.5-38 per lap), 68-70 
Stuart          2:26-2:32 (36.5-38 per lap), 70-72 
Evan            2:26-2:32 (36.5-38 per lap), 69-70 
Doug           1:57 (39-40 per lap), 71-74 (3 x 600m, 2 x 400s) 
Chris P        1:57-2:00 (39-40 per lap), 74-76 (3 x 600m, 2 x 400s) 
Charles        6 x 400s 

Craig C       return to the track Dec 17 
James O     timing (return to the track Dec 17) 
John A        timing (return to the track Jan) 

Group #2 
Devon       2:36-2:38 (39-39.5 per lap), 73-75 for 400s 
Charlotte   2:36-2:38 (39-39.5 per lap), 72-75 
Nick          2:36-2:38 (39-39.5 per lap), 70-72 
Craig P      2:36-2:38 (39-39.5 per lap), 72-75 
Janice        2:40-2:44 (40-41 per lap), 75-78 
Craig L      2:40-2:44 (40-41 per lap), 75-78 
Frank H     2:40-2:44 (40-41 per lap), 75-77 
Sid H         2:40-2:44 (40-41 per lap), 75-78 

Group #3 
Darlene     2:52-2:56 (43-44 per lap), 79-82 
Harry       2:52-2:56 (43-44 per lap), 78-80 
Laura       2:52-2:56 (43-44 per lap), 77-79 
Alexandra   2:52-2:56 (43-44 per lap), 77-79 
John G      2:52-2:56 (43-44 per lap), 82-84 
Lawrence    2:52-3:00 (43-45 per lap), 82-84 
Marty       2:56-3:00 (44-45 per lap), 82-84 
Patrick C   2:52-3:00 (43-45 per lap), no 400s 

Kim         workout earlier 
Sue P       workout earlier 
Jerome      vacation 

Group #4 
Chris S     2:56-3:04 (44-46 per lap), 83-85 
Jim O        3:00-3:04 (45-46 per lap), 84-86 
Marie        3:00-3:04 (45-46 per lap), 85-87 
Mary R      3:08-3:12 (47-48 per lap), 88-90 
Mary D     3:08-3:12 (47-48 per lap), 89-90 
Sue K        3:08-3:12 (47-48 per lap), 84-87 
Brian         3:16-3:20 (49-50 per lap), 89-91 
Ana           3:16-3:20 (49-50 per lap), 88-90 
Mindy       2:30-2:36 (50-52 per lap), 96-98 (3 x 600s, 2 x 400s) 
Norman      healthy? 
Jim M         need your splits from last week 
Sara G        need your splits from last week 
Jim A         healthy? 

Melissa     sprinters 
Helene      sprinters 
Noah         sprinters 

Pat L       injured 
Bola        injured 
Eve         off 
Tom P     off 
Bob L      off 

WEDNESDAY, DECEMBER 11 ( ON YOUR OWN ) 

medium run: 6-8 miles easy 

THURSDAY, DECEMBER 12 ( THE ARMORY @ 6:30pm ) 
6:30pm Warm up & stretch 
6:45pm Drills & strides 
7:00pm Start Intervals 

10-12 x 200m @ 800 race pace 200 slow jog recovery 

Warm Down 15 to 20 minutes 

If racing on Friday, warm up, 6-8 easy strides, warm down 

FRIDAY, DECEMBER 13 ( THE ARMORY @ 6pm ) 
MAC meet-- www.mactrack.org   
1500m RW 
1500m 
300m 
1000m 
600m 

if you're not racing, medium run of 5-7 miles easy 

If master 40+, bike 25-40 minutes instead of run 

SATURDAY, DECEMBER 14 ( ON YOUR OWN ) 

medium run at good clip 

SUNDAY, DECEMBER 15 ( ON YOUR OWN ) 

long easy distance run (e.g. 7-10 miles) 

MONDAY, DECEMBER 16 ( ON YOUR OWN ) 

day off

Workout Week of December 03 - December 09, 2002

TUESDAY, DECEMBER 3 ( THE ARMORY @ 6:30pm ) 
6:30pm Warm up & stretch 
6:45pm Drills & strides 
7:00pm Start Intervals 

3 x 1000m @ current 3k pace 
200 slow jog for 3 min rest 
2 x 200m strides--time irrelevant 

Group #1 
Armando 
James O     timing 
Chris P     return to the track Dec 10 (timing) 
Craig C     return to the track Dec 10 
Evan 
David 
Erik G      ? 
Devon 
Charlotte 
Nick 
Craig P 

Group #3 
Chris S 
John Gleason 
Marty 
Sue P 
Darlene 
Lawrence 
Harry 

Group #4 
Jim O 
Norman 
Marie 
Brian 
Mary R 
Mary D 
Sue K 
Mindy       

400s Jim A 

For those out of shape, new to the track, etc. 

4-5 x 600s @ 3k pace 
2 min rest 

Group #2 
Kim 
Frank H 
Sid 
Janice M 
Jerome 
Laura 
Melissa 
Doug 
Charles 
Alexandra 
Noah 
Craig L     400s 
Ana

Pat L       injured 
Bola        injured 
Eve         off 
Sara        waiting for photo 
Helene    waiting for photo & check 
John A    off 
Tom P    off 
Bob L       off 

warm down--15 to 20 minutes 

WEDNESDAY, DECEMBER 4 ( ON YOUR OWN ) 

medium run: 6-8 miles easy 

THURSDAY, DECEMBER 5 ( THE ARMORY @ 6:30pm ) 
6:30pm Warm up & stretch 
6:45pm Drills & strides 
7:00pm Start Intervals 

8 x 400m @ mile pace 
2 minutes rest 

Group #1 
Armando 
James O     timing 
Chris P     return to the track Dec 10 (timing?) 
Craig C     return to the track Dec 10 
Evan 
David 
Erik G 
Devon 
Charlotte 
Nick 
Craig P 
Frank 

Group #2 
Kim 
Sid 
Janice M 
Jerome 
Laura 
Melissa 
Doug 
Charles 
Alexandra 
Noah 

Group #3 
Chris S 
John Gleason 
Marty 
Sue P 
Darlene 
Lawrence 
Harry 

Group #4 
Jim O 
Norman 
Marie 
Brian 
Mary R 
Mary D 
Sue K 
Mindy 
Jim A 

Pat L       injured 
Bola        injured 
Eve         off 
Sara        waiting for photo 
Helene      waiting for photo & check 
John A      off 
Tom P       off 
Bob L       off 

Warm Down 15 to 20 minutes 

FRIDAY, DECEMBER 6 ( ON YOUR OWN ) 

medium run: 5-7 miles easy 

If master 40+, bike 25-40 minutes instead of run 

SATURDAY, DECEMBER 7 ( ON YOUR OWN ) 

medium run/steady state 

SUNDAY, DECEMBER 8 ( ON YOUR OWN ) 

long easy distance run (e.g. 7-10 miles) 

MONDAY, DECEMBER 9 ( ON YOUR OWN ) 

day off

Workout Week of November 26 - December 02, 2002

TUESDAY, NOVEMBER 26 ( THE ARMORY @ 6:30pm )
6:30pm Warm up & stretch
6:45pm Drills & strides
7:00pm Start Intervals


WORKOUT for Groups #3 and #4
1st Set
4 x 400m @ mile race pace
2 min rest between intervals

break 4-5 min

2nd Set
4 x 400m @ mile race pace
2 min rest


Group #3
Sue P
Darlene
Lawrence
Harry
Lee 1 set only, plus some 200s
Laura 1 set only, plus some 200s
Melissa 1 set only, plus some 200s
Doug 1 set only, plus some 200s (?)
Charles 1 set only, plus some 200s

Group #4
Jim O
Norman
Marie
Brian
Mary R
Mary D
Sue K 1 set only
Mindy 5-8 x 200m @ mile race pace

WORKOUT for Group #2
4 x 800m @ 3k pace
2 min rest
2 x 200m @ mile race pace
1 min rest

Group #2

Devon 2:40-2:44 (40-41 per lap), 37 for 200s
Charlotte 2:40-2:44 (40-41 per lap), 36-37 for 200s + 2 x 200s at 800 race pace
Nick 2:40-2:44 (40-41 per lap), no 200s
Craig P 2:40-2:44 (40-41 per lap), 36-37 for 200s
Chris S
John Gleason
Marty

Group #1
Armando return to the track Dec 3
James O timing
Chris P return to the track Dec 10 (timing?)
Craig C return to the track Dec 10
Evan ???
David ???
Erik G ???

Resting from XC Masters Nationals
Janice
Jim A
Frank
Sid
Rosado ?
Diver ?

Kim timing?
Pat L ?
Bola injured
Eve off
Sara vacation
Helene waiting for id
John A off
Tom off
Jerome ?
Noah ?

warm down--15 minutes

WEDNESDAY, NOVEMBER 27 ( ON YOUR OWN )
medium run: 6-8 miles easy

THURSDAY, NOVEMBER 28 ( EAST 6TH STREET OR VCP TRACK )
Charlotte and I will meet for a workout in the morning, please email me if you want to join us otherwise, medium run at a good clip to workup an appetite

FRIDAY, NOVEMBER 29 ( ON YOUR OWN )
medium run: 5-7 miles easy

If master 40+, bike 25-40 minutes instead of run

SATURDAY, NOVEMBER 30 ( ON YOUR OWN )
You need to do a hard workout if you haven't any intervals since Tuesday: either hill repeats or a track workout

SUNDAY, DECEMBER 1 ( ON YOUR OWN )
long easy distance run (e.g. 7-10 miles)

MONDAY, DECEMBER 2 ( ON YOUR OWN )
day off

Workout Week of November 19 - November 25, 2002

TUESDAY, NOVEMBER 19 ( East 6th Street @ 6:45pm START INTERVALS )

6:30pm Warm up & stretch
6:45pm Drills & strides
7:00pm Start Intervals

We want to ease into the indoor season!

For those who have been doing intervals consistently

2 x 200m @ mile pace
90 seconds rest
2 x 400m @ mile pace
90 seconds rest
2 x 200m @ mile pace
90 seconds rest

For those new to the Armory or those who haven't been doing intervals consistently (you know who you are!)

6-8 x 200m @ mile pace
90 seconds rest

For Brian's sprint group (Brian's wedding anniversary is today)

6 straightaways
4 x 150m
4 x 150m
6 straightaways

Warm Down!

Workout Week of November 12 - November 18, 2002

TUESDAY, NOVEMBER 12 ( East 6th Street @ 6:45pm START INTERVALS ) 
6:15pm Warm up & stretch & strides 
6:45pm Start Intervals 

1 x 400m @ 3k pace 
200m slow jog 
1 x mile @ 5k pace 
400m jog recovery 
1 x 800m @ 3k pace 
400m jog recovery 
1 x mile @ 5k pace 400m jog recovery 
1 x 400m @ 3k or faster pace warm down 

WEDNESDAY, NOVEMBER 13 ( ON YOUR OWN ) 

medium run: 6-8 miles easy 

FRIDAY, NOVEMBER 15 ( ON YOUR OWN ) 

medium run: 5-7 miles easy

If master 40+, bike 25-40 minutes instead of run 

SATURDAY, NOVEMBER 16 ( VAN CORTLAND PARK ) 

2-3 loops of the VCP Back Hills, please email me ONLY if you plan to attend 

If racing on Sunday, pre-race routine of 4 miles + form strides 

30th Anniversary PARTY! 6pm-midnight 

SUNDAY, NOVEMBER 17 ( RACE @ VAN CORTLAND PARK ) 

NYRRC Cross Country Championship 

10:00am see www.nyrrc.org 

If not racing, long easy distance run (e.g. 7-12 miles) 

MONDAY, NOVEMBER 18 ( ON YOUR OWN ) day off

Workout Week of November 5 - November 11, 2002

ARMORY/INDOOR TRACK: 
$250 check made payable to "The Armory Foundation" 
Send check & a passport-size PHOTO (or last year's Armory Id)       
Devon Martin-Sargent       
190 Columbus Avenue #3C       
New York, NY  10023 

Nov. 21--April 15 (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) DEADLINE:  

Must be mailed to me by Thursday, November 7

30th Anniversary Tickets $40 if purchased by Nov. 9th 
$60 at the door 
Send checks to the following address: 
Central Park Track Club 
c/o Richard Kixmiller 
14 East 96th Street, Apt. 14 
New York, NY  10123 

TUESDAY, NOVEMBER 5 ( East 6th Street @ 6:45pm START INTERVALS ) 
6:15pm Warm up & stretch & strides 
6:45pm Start Intervals 

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 

Warm down 1.5 or 2 miles 

WEDNESDAY, NOVEMBER 6 ( ON YOUR OWN ) 

6-8 miles easy 

THURSDAY, NOVEMBER 7 ( East 6th Street @ 6:45pm START INTERVALS ) 
6:15pm Warm up & stretch & strides 
6:45pm 

Start Intervals 7-10 x 400m @ 3k pace
Warm down 1.5 or 2 miles 

FRIDAY, NOVEMBER 8 ( ON YOUR OWN ) 

5-7 miles easy 

SATURDAY, NOVEMBER 9 ( ON YOUR OWN ) 

more VCP back hills or a steady state, details to follow please email me if you're available for VCP 

SUNDAY, NOVEMBER 10 ( ON YOUR OWN)

long, easy distance run (e.g. 7-12 miles) 

MONDAY, NOVEMBER 11 ( ON YOUR OWN ) day off

Workout Week of October 29 - November 4, 2002

TUESDAY, OCTOBER 29 ( East 6th Street @ 6:45pm START INTERVALS ) 
6:15pm Warm up & stretch & strides 
6:45pm Start Intervals

Since both the middle distance and distance groups are going to be small, we'll be altogether for a ladder.

1 x 400m @ 3k pace 200m jog recovery 
1 x 800m @ 3k pace 400m jog recovery 
1 x 1200m @ 5k pace 400 jog recovery or rest until group returns
1 x 1200m @ 5k pace 400 jog recovery or rest until group returns 
1 x 800m @ 3k pace 400m jog recovery 
1 x 400m @ 3k pace

Warm down 1.5 or 2 miles

WEDNESDAY, OCTOBER 30 ( ON YOUR OWN ) 

6-8 miles easy

THURSDAY, OCTOBER 31 

It's Halloween.  Years ago we had problems with kids throwing eggs at runners at the track.  Workout is cancelled since we don't want to take unnecessary risks.

FRIDAY, NOVEMBER 1 ( ON YOUR OWN ) 

5-7 miles easy

SATURDAY, NOVEMBER 2 ( ON YOUR OWN ) 

Track workout at Van Corltandt Park at 10am.  To be confirmed.

SUNDAY, NOVEMBER 3 ( ON YOUR OWN ) 

Long, easy distance run (e.g. 7-12 miles)

MONDAY, NOVEMBER 4 ( ON YOUR OWN ) 

day off

Workout Week of October 15 - October 21, 2002

TUESDAY, OCTOBER 22 ( East 6th Street @ 6:45pm START INTERVALS ) 
6:15pm Warm up & stretch & strides 6:45pm 
Start Intervals 12 x 400m @ 3k race pace or a little faster 200 jog recovery 

Warm down 1.5 or 2 miles 

WEDNESDAY, OCTOBER 23 ( ON YOUR OWN ) 

6-8 miles easy 

THURSDAY, OCTOBER 24 ( East 6th Street @ 6:45pm START INTERVALS ) 
6:15pm Warm up & stretch & strides 
6:45pm Start Intervals 8-10 x 200m @ 800m current race pace or slightly slower (make sure you're warm) 200 JOG recovery 

It's going to be COLD so the first couple 200s should be SLOW, and each consecutive should get faster as you get warm. 

Warm down 1.5 or 2 miles 

FRIDAY, OCTOBER 25 ( ON YOUR OWN ) 

5-7 miles easy 

SATURDAY, OCTOBER 26 ( ON YOUR OWN ) 

pre-race rountine 

If you raced last weekend, nice, easy 6-8 miles.  If you didn't race last weekend, steady state 

SUNDAY, OCTOBER 27 ( RACE @ VAN CORTLAND PARK ) 
Open & Masters MAC cross country championship 5k 
9:00am Van Cortland Park www.mactrack.org 
If not racing, long distance run SLOW (e.g. 7-12 miles) 

MONDAY, OCTOBER 28 ( ON YOUR OWN ) 

day off

Workout Week of October 15 - October 21, 2002

TUESDAY, OCTOBER 15 ( East 6th Street @ 6:45pm START INTERVALS ) 
6:15pm Warm up & stretch & strides 
6:45pm start intervals 

Again run with the distance group 
5-6 x 800 @ 5k race pace 400 jog recovery or rest in place until your group returns 
3 x 300 @ faster than mile pace 100 jog recovery (watch out--the distance group jogs quickly!) 

Warm down 1.5 or 2 miles 

WEDNESDAY, OCTOBER 16 ( ON YOUR OWN ) 

6-8 miles easy 

THURSDAY, OCTOBER 17 ( East 6th Street @ 6:45pm START INTERVALS ) 
6:15pm Warm up & stretch & strides 
6:45pm Start intervals 

8-12 x 300m @ mile race pace 100 slow jog 
If you're racing on Sunday, 6-8 intervals only 

Warm down 1.5 or 2 miles 

FRIDAY, OCTOBER 18 ( ON YOUR OWN ) 

5-7 miles easy 

SATURDAY, OCTOBER 19 ( ON YOUR OWN ) 

pre-race routine of 4 miles + strides 

Not racing?  HILL repeats, preferably 2-3 loops of the back hills at Van Cortland Park.  

If VCP is not an option, 6-10 hill repeats in Central Park where we used to do the 1 minute hill repeats near the reservoir on the westside (under the bridge). 

SUNDAY, OCTOBER 20 ( RACE @ VAN CORTLAND PARK ) 

Kurt Steiner 5k 
11:30am Van Cortland Park 
www.nyrrc.org  

Not racing, long distance run SLOW (e.g. 7-12 miles) 

MONDAY, OCTOBER 21 ( ON YOUR OWN ) 

day off

Workout Week of October 8 - October 14, 2002

TUESDAY, OCTOBER 8 ( East 6th Street @ 6:40pm START INTERVALS ) 
6:15pm Warm up & stretch & strides 
6:40pm Start Intervals 
Run with distance group for endurance/strength 
4-5 x 1200m @ 5k pace 400 jog or rest until your group returns 

Warm down 1.5 or 2 miles 

WEDNESDAY, OCTOBER 9 ( ON YOUR OWN ) 

6-8 miles easy 

THURSDAY, OCTOBER 10 ( East 6th Street @ 6:45pm START INTERVALS ) 
6:15pm Warm up & stretch & strides 
6:45pm Start Intervals 
8-10 x 200m @ 800m current race pace or slightly slower (make sure you're warm) 
200 JOG recovery 

Warm down 1.5 or 2 miles 

FRIDAY, OCTOBER 11 ( ON YOUR OWN ) 

5-7 miles easy 

SATURDAY, OCTOBER 12 ( ON YOUR OWN ) 

2-3 loops of VCP back hills or a hard steady state for 20-30 minutes + warm up & warm down 

SUNDAY, OCTOBER 13 (  @ VAN CORTLAND PARK ) 

long distance run (e.g. 7-12 miles) 

MONDAY, OCTOBER 14 ( ON YOUR OWN ) 

day off

Workout Week of October 1 - October 7, 2002

TUESDAY, OCTOBER 1 ( East 6th Street @ 6:40pm START INTERVALS ) 
6:15pm Warm up & stretch & strides 
6:40pm Start Intervals time for longer, slower intervals. run with the distance group for strength/endurance 
3 x 600m @ 3k pace 200 jog recovery (yikes) 
3 x 1000m @ 5k race pace 400 jog recovery (or stay & wait for your group) 

Warm down 1.5 or 2 miles 

WEDNESDAY, OCTOBER 2 ( ON YOUR OWN ) 

6-8 miles easy 

THURSDAY, OCTOBER 3 ( East 6th Street @ 6:45pm 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 4 ( ON YOUR OWN ) 

5-7 miles easy 

SATURDAY, OCTOBER 5 ( ON YOUR OWN ) 

long distance run SLOW (e.g. 7-12 miles) 

SUNDAY, OCTOBER 6 ( RACE @ VAN CORTLAND PARK or Hill workout ) 

Harry Murphy 5k 11:30am Van Cortlandt Park www.nyrrc.org 

If you're not racing, 2-3 loops of back hills of Van Cortlandt Park 

MONDAY, OCTOBER 7 ( ON YOUR OWN ) 

day off

Workout Week of September 24-September 30, 2002

TUESDAY, SEPTEMBER 24 ( East 6th Street @ 6:50pm START INTERVALS ) 
6:15pm Warm up & stretch & strides 
6:45pm Start Intervals 
4-6 x 400m mile pace 2 min rest 
(Devon--1000m Time Trial) 

Warm down 1.5 or 2 miles 

WEDNESDAY, SEPTEMBER 25 ( ON YOUR OWN ) 

Easy run 

For those racing, 5-6 miles easy 
For those not racing, 6-8 miles easy 

THURSDAY, SEPTEMBER 26 ( ON YOUR OWN ) 

5 miles easy + 4-6 strides (very important) 

Warm down 1.5 or 2 miles 

FRIDAY, SEPTEMBER 27 ( ON YOUR OWN ) 

4 miles + form strides 

For those not racing, 5-7 miles easy 

SATURDAY, SEPTEMBER 28 ( RACE @ FIFTH AVENUE MILE/80TH AVENUE )                                                                             
Pontiac Fifth Avenue Mile                                                  
Fifth Avenue at 80th Avenue

For those going to Australia 
Kim 1 x 800m Time Trial (2:28), 2 x 200m 100m strides 

Devon 1 x 800m @ mile pace (37, 74, 1:52, 2:29) 
5 min rest 
2 x 400m @ 800m pace 67 (32), 72 (35) 
4 min rest betw 
400m: 2 x 200m 33, 32 
walk 200m 
100m stride 

SUNDAY, SEPTEMBER 29 ( ON YOUR OWN ) 

long distance run (e.g. 7-12 miles) 

MONDAY, OCTOBER 30 ( ON YOUR OWN ) 

day off

Workout Week of September 17-September 23, 2002

TUESDAY, SEPTEMBER 17 ( East 6th Street @ 6:45pm START INTERVALS )
 6:15pm Warm up & stretch & strides 
6:45pm Start time trial 

For those training seriously for Fifth Avenue Mile 
TIME TRIAL: 1000m or 1200m 8 min rest 
4 x 100m strides or 2 x 200m @ mile race pace (to loosen your legs up after a hard time trial) 

Warm down 1.5 or 2 miles 

WEDNESDAY, SEPTEMBER 18 ( ON YOUR OWN ) 

Easy run 6-8 miles 

THURSDAY, SEPTEMBER 19 ( East 6th Street @ 6:45pm START INTERVALS ) 
6:15pm Warm up & stretch & strides 
6:45pm Start Intervals 

1st Set 5 x 300m @ mile race pace 
100 walk recovery 

Break: 5 min rest 

2nd Set 5 x 300m @ mile race pace 
100 walk recovery 

Warm down 1.5 or 2 miles 

FRIDAY, SEPTEMBER 20 ( ON YOUR OWN ) 

5-7 miles easy 

SATURDAY, SEPTEMBER 21 ( VCP Back Hills @ 10am ) 

If you're not racing, 3 loops of the back hills 

SUNDAY, SEPTEMBER 22 ( CROSS COUNTY RACE @ VAN CORTLAND PARK ) 

Fred Lebow 5k race 11:30AM www.nyrrc.org  

long distance run (e.g. 7-12 miles) 

MONDAY, SEPTEMBER 23 ( ON YOUR OWN ) 

day off

Workout Week of September 10-September 16, 2002

TUESDAY, SEPTEMBER 10 ( East 6th Street @ 6:45pm START INTERVALS ) 
6:15pm Warm up & stretch & strides 
6:45pm Start Intervals 
Running within the distance crew's 1000s, but you will be running at much faster pace! 

5 x 600k @ mile pace (as close as possible) 400 jog recovery 
(wait for the distance group) 

Warm down 1.5 or 2 miles 

WEDNESDAY, SEPTEMBER 11 ( ON YOUR OWN ) 

Easy run 6-8 miles

THURSDAY, SEPTEMBER 12 ( East 6th Street @ 6:45pm START INTERVALS ) 
6:15pm Warm up & stretch & strides 
6:45pm  Start intervals 
I will NOT be at practice. I'll be at the track on FRIDAY to do intervals on FRIDAY.  Please email me if you want to join me Friday morning. 

1st Set 400m @ mile pace 
300m @ between mile & 800m pace 
200m @ 800m pace 
2:00-2:15 rest between each interval 

Break: 4-5 min rest between sets 

2nd Set 400m @ mile pace 
300m @ between mile & 800m pace 
200m @ 800m pace 
2:00-2:15 rest between each interval 

Warm down 1.5 or 2 miles 

FRIDAY, SEPTEMBER 13 ( ON YOUR OWN ) 

5-7 miles easy 

SATURDAY, SEPTEMBER 14 ( ON YOUR OWN ) 

If not racing, warm up 1 or 2 miles, then medium-hard steady state for 20-30 minutes and then warm down. 
if racing, pre-race routine of 4 miles + strides 

SUNDAY, SEPTEMBER 15 ( CROSS COUNTY RACE @ VAN CORTLAND PARK ) 

MAC cross country race 5k race 9:00AM 

If not racing, long distance run (e.g. 7-12 miles) 

MONDAY, SEPTEMBER 16 ( ON YOUR OWN ) 

day off

Workout Week of September 3-September 9, 2002

TUESDAY, SEPTEMBER 3 ( East 6th Street @ 7:15pm START INTERVALS )  
6:45pm Warm up & stretch 
7:00pm Strides 
7:15pm Start Intervals 

Running with the distance crew for some strength/endurance so we will start 15 minutes LATER 

1 x 1200m @ 3k pace 200m jog recovery & rest until your distance group returns 
1 x 800m @ faster than 3k pace rest until your distance group returns 
1 x 800m @ faster than 3k pace rest until your distance group returns 
1 x 800m @ faster than 3k pace 

NOTE: you're running faster than the distance group, but slightly shorter & longer rest 

This is what the distance crew is doing: 
1 x mile 600 jog recovery 
1 x 1000m 200 jog recovery 
1 x 1000m 200 jog recovery 
1 x mile 
Warm down 1.5 or 2 miles 

WEDNESDAY, SEPTEMBER 4 ( ON YOUR OWN ) 

Easy run 6-8 miles 

THURSDAY, SEPTEMBER 5 ( East 6th Street @ 6:50pm START INTERVALS ) 
6:30pm 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 6 ( ON YOUR OWN ) 

5-7 miles easy 

SATURDAY, SEPTEMBER 7 ( Back Hills of Van Cortland Park @ 10am ) 

Back hills in VCP If you plan to race cross country, this is a must!!!! 
Please email if you plan to attend 

SUNDAY, SEPTEMBER 8 ( ON YOUR OWN ) 

long distance run. 

MONDAY, SEPTEMBER 9 ( ON YOUR OWN ) 

day off

Workout Week of August 27-September 2, 2002

TUESDAY, AUGUST 27 ( East 6th Street @ 7:10pm START INTERVALS ) 
6:40pm Warm up & stretch 
6:55pm Strides 
7:10pm Start Intervals 

Running with the distance crew for some strength/endurance so we will start 10 minutes LATER 

Warm down 1.5 or 2 miles 

WEDNESDAY, AUGUST 28 ( ON YOUR OWN ) 

Easy run 6-8 miles 

THURSDAY, AUGUST 29 ( East 6th Street @ 7:00pm START INTERVALS ) 
6:30pm Warm up & stretch 
6:45pm Strides 
7:00pm Start Intervals 

10-15 x 200m @ mile race pace 200 quick jog recovery 

For those going to Australia, probably better to do a hard track workout on Saturday at VCP.  Let's talk tomorrow at practice. 

Warm down 1.5 or 2 miles 

FRIDAY, AUGUST 30 ( ON YOUR OWN ) 

5-7 miles easy 

SATURDAY, SEPTEMBER 31 ( ON YOUR OWN ) 

4 miles + form strides for those racing in Sunday's cross country race 

If you're not racing, hills! 

TRACK for those going to Australia. 

SUNDAY, SEPTEMBER 1 ( CROSS COUNTY RACE @ VAN CORTLAND PARK ) 

Henry Isola 4 mile race 11:30AM.  For more info, see www.nyrrc.org  

If you're not racing, long distance run 

MONDAY, SEPTEMBER 2 ( ON YOUR OWN ) 

day off

Workout Week of August 14-August 20, 2002

TUESDAY, AUGUST 13 ( East 6th Street @ 7:00pm START INTERVALS ) 
6:25pm Warm up & stretch 
6:45pm Light Drills & Strides 
7:00pm Start Intervals f

or those who raced at Nationals, easy run or day off 
for those who didn't race at Nationals, please run with the distance group! 

WEDNESDAY, AUGUST 14 ( ON YOUR OWN ) 

6-8 miles easy 

THURSDAY, AUGUST 15 ( East 6th Street @ 7:00pm START INTERVALS ) 
6:25pm Warm up & stretch 
6:45pm Light Drills & Strides 
7:00pm Start Intervals 
for those who raced at Nationals, easy run 
for those who didn't race at Nationals, please run with Coach Brian 

FRIDAY, AUGUST 16 ( ON YOUR OWN ) i

f racing Club Championship, 4 miles easy with form strides otherwise, 5-7 miles easy 

SATURDAY, AUGUST 17 ( 8:30am in CENTRAL PARK ) 

Club Championship 5 miler 
8:30 men 
8:50 women 
http://www.nyrrc.org/race/2002/r0817a00.htm 

Start at 99th Street on the East Side in Central Park 

SOFTBALL GAME  3pm-6pm Field #2 Great Lawn 

(steady state for those not racing) 

SUNDAY, AUGUST 18 ( ON YOUR OWN ) 

long, easy run 7-10 miles easy 

MONDAY, AUGUST 19 ( ON YOUR OWN ) 

day off or light jog

Workout Week of July 23-July 29, 2002

TUESDAY, JULY 23 ( East 6th Street @ 7:00pm START INTERVALS ) 
6:25pm Warm up & stretch
6:45pm Light Drills & Strides 
7:00pm Start Intervals 

1 x 800m 
1 x 400m 
1 x 400m 
1 x 800m 
1 x 400m 
2 x 200m as strides 

WEDNESDAY, JULY 24 ( ON YOUR OWN ) 

6-8 miles easy 

THURSDAY, JULY 25 ( East 6th Street @ 7:00pm START INTERVALS ) 
6:25pm Warm up & stretch 
6:45pm Light Drills & Strides 
7:00pm Start Intervals 

for those racing at Springfield, strides ONLY 

for those concentrating on the mile or 3k for next Tuesday 
1st set 
400 @ mile pace 
1 min rest 
300 @ mile pace 
1 min rest 
200 @ mile pace 
4 min rest 
2nd set 
400 @ mile pace 
1 min rest 
300 @ mile pace 
1 min rest 
200 @ mile pace 

for those concentrating on the 800 for next Tuesday 
15 x 100m very light jog back 
1 x 300m hard 

FRIDAY, JULY 26 ( ON YOUR OWN ) 

5-7 miles easy 

SATURDAY, JULY 26 ( ON YOUR OWN ) 

longish, easy run 7-8 miles easy 
Nothing over 8 miles 

Race at Springfield (http://www.usatfne.org/track/2002-easternmasters.pdf)

SUNDAY, JULY 27 ( ON YOUR OWN ) 

for those racing Tuesday, 20 min easy, 4-7 strides, 20 min easy 

MONDAY, JULY 28 ( ON YOUR OWN ) 

day off or light jog

Workout Week of July 16-July 22, 2002

TUESDAY, July 16th (New York Road Runners Tuesday Night At The Races, City College of New York)

Program
   5000m
   800m
   400m
   1 mile (new addition)
   4 x 800m relay

Because of this meet (and people running so fast), Middle Distance will probably have interval practice on Friday evening or Saturday morning instead of Thursday.

SATURDAY, July 20th, Van Cortlant Park track
10:00am warmup
10:30am start intervals

Workout Week of July 9-July 15, 2002

TUESDAY, JULY 9 ( East 6th Street @ 7:00pm START INTERVALS ) 
6:25pm Warm up & stretch 
6:45pm Light Drills & Strides 
7:00pm Start Intervals 

We may start little later tonight so we can do the 400s with the distance group 

4 x 400m @ mile pace 200 fast jog recovery--1:30min rest break 
2-3 x 200m 200 jog recovery 

WEDNESDAY, JULY 10 ( ON YOUR OWN ) 

6-8 miles easy 

THURSDAY, JULY 11 ( ON YOUR OWN ) 

long, easy run 7-10 miles easy 

FRIDAY, JULY 12 ( ON YOUR OWN ) 

5-7 miles easy 

SATURDAY, JULY 13 ( Van Cortland Park Track ) 
10:00am Warm up & stretch 
10:15am Light Drills & Strides 
10:30am Start Intervals 

4-5 x 300m @ 800m race pace 2:00-2:15 rest 
2 x 200m as strides 
warm down 

SUNDAY, JULY 14 ( ON YOUR OWN ) 

6-8 easy run 

MONDAY, JULY 15 ( ON YOUR OWN ) 

day off or light jog

Workout Week of June 12-June 18, 2002

TUESDAY, JULY 2 ( RACE @ 7:00pm TUESDAY NIGHT AT THE RACES) 
http://www.nyrrc.org/race/2002/tuesnite.html 
2 mile 
400m 
800m 
4 x 400m 

Run with the distance group if you're not racing at Tuesday Night at the Races 

WEDNESDAY, JULY 3 ( ON YOUR OWN ) 

6-8 miles easy 

Farewell Drinks for Hugh Watson

THURSDAY, JULY 4 ( East 6th Street @ 7:00pm START INTERVALS ) 
6:25pm Warm up & stretch 
6:45pm Light Drills & Strides 
7:00pm Start Intervals 

Fast stuff---run with the sprinters! CALL Coach Brian to make sure practice is going forward due to Fourth of July 
Warm down 1.5 or 2 miles for those racing in Maine, 5 miles + 4-8 form strides 

FRIDAY, JULY 5 ( ON YOUR OWN ) 

5-7 miles easy (pre-race rountine of 4 miles) 
If you didn't run intervals on Thursday, do them today! 
15 x 100m time irrelevant, but run thru the line 100 slow jog back 1 x 400m very hard--as close to 800m pace as possible 

SATURDAY, JULY 6 ( RACE @ MAINE DISTANCE FESTIVAL ) 
www.mainedistance.org 

SUNDAY, JULY 7 ( ON YOUR OWN ) 

long, easy distance run 7-12 miles 

Race @ New Haven USATF East Region Open Championships 
www.usatfne.org  

MONDAY, JULY 8 ( ON YOUR OWN ) 

day off

MEET INFORMATION

JULY 5
Online Entry for World Masters Games in AUSTRALIA (Monday--Friday, October 7-11) 
http://www.2002worldmasters.org/ 

JULY 17---Entries Received for USATF Submasters & Masters Nationals (Thursday--Sunday, August 8-11) http://www.ume.maine.edu/%7Etrack/trackfield.html 

Please EMAIL if you plan to compete at Nationals and/or World Games---we need to make flight reservation asap 

UPCOMING MEETS 
Sunday, June 30 
USATF--NJ Submasters & Masters Championship 
http://www.usatfnj.org/tf/2002_NJ_champs1.pdf 

Tuesday, July 2 
Tuesday Night at the Races--City College 
http://www.nyrrc.org/race/2002/tuesnite.html 

Saturday, July 6 
New Balance Maine Distance Festival 
http://www.mainedistance.org (Armando, Sue, Chris, Charlotte, Jim, Devon) 

Tuesday, July 16 
Tuesday Night at the Races--City College
http://www.nyrrc.org/race/2002/tuesnite.html 

Saturday, July 20 
USATF Club Championship--Indiana 
http://www.indianainvaders.com 

Saturday, July 27 
USATF-NE Submasters & Masters Eastern Regional Championship 
http://www.usatfne.org/track/2002-easternmasters.pdf 

Tuesday, July 30
Tuesday Night at the Races--City College
http://www.nyrrc.org/race/2002/tuesnite.html 

Thursday--Sunday, August 8-11 
USATF Submasters & Masters Nationals 
http://www.ume.maine.edu/%7Etrack/trackfield.html 

Monday--Friday, October 7-11 
World Masters Games 
http://www.2002worldmasters.org/

Workout Week of June 12-June 18, 2002

Fond memories

THURSDAY, JUNE 13, East 6th Street Track
6-10 x 200m @ 800m race pace (if you're racing on Sunday, only 6) 
200 slow jog 
2-4 x 100m  @ time irrelevant

SATURDAY, JUNE 15 East 6th Street Track 
10:30am warmup 
11:00am start intervals 

Workout Week of June 5-June 11, 2002

TUESDAY, JUNE 4 ( East 6th Street @ 7:00pm START INTERVALS ) 
6:25pm Warm up & stretch 
6:45pm Light Drills & Strides 
7:00pm Start Intervals 

4-5 x 800m @ between mile & 3k pace 3-4 min rest (400 jog recovery is optional) 
(workout will be altered for Charlotte) 

Warm down 1.5 or 2 miles 

WEDNESDAY, JUNE 5 ( ON YOUR OWN ) 

6-8 miles easy 

THURSDAY, JUNE 6 ( East 6th Street @ 7:00pm START INTERVALS ) 
6:25pm Warm up & stretch 
6:45pm Light Drills & Strides 
7:00pm Start Intervals 

Fast stuff 

Warm down 1.5 or 2 miles 

FRIDAY, JUNE 7 ( ON YOUR OWN ) 

5-7 miles easy 

pre-race routine for those you are racing 

SATURDAY, JUNE 8 ( East 6th Street Track @ 11:00 START INTERVALS ) 
10:30am Warm up & stretch 
10:45am Light Drills & Strides 
11:00am Start Intervals

www.bostonhighperformance.com 
RACE @ BOSTON HIGH PERFORMANCE---Entries due Thursday, June 6, at 6pm 

SUNDAY, JUNE 9 ( ON YOUR OWN )

long, easy distance run 7-12 miles 

MONDAY, JUNE 10 ( ON YOUR OWN ) 

day off

Workout Week of May 28-June 4, 2002

TUESDAY, MAY 28 ( East 6th Street @ 7:00pm START INTERVALS ) 
6:25pm Warm up & stretch 
6:45pm Light Drills & Strides 
7:00pm Start Intervals 

10-12 x 400m @ mile pace or slightly slower 
200 jog recovery 

Warm down 1.5 or 2 miles 

WEDNESDAY, MAY 29 ( ON YOUR OWN ) 

6-8 miles easy 

THURSDAY, MAY 30 ( East 6th Street @ 7:00pm START INTERVALS ) 
6:25pm Warm up & stretch 
6:45pm Light Drills & Strides 
7:00pm Start Intervals 

8-12 x 200m @ 800 race pace 
200 jog recovery 
1-4 x 100m @ time irrelevant 100m walk back 

Warm down 1.5 or 2 miles 

FRIDAY, MAY 31 ( ON YOUR OWN ) 

5-7 miles easy pre-race routine for those you are racing 

SATURDAY, JUNE 1 ( late afternoon/evening @ outside of Boston ) 

www.bostonhighperformance.com 

RACE @ BOSTON HIGH PERFORMANCE---Entries due Thursday, June 30, at 6pm 

SUNDAY, JUNE 2 ( ON YOUR OWN ) 

long, easy distance run 7-12 miles 

MONDAY, JUNE 3 ( ON YOUR OWN ) 

day off

Workout Week of May 21-May 27, 2002

Ready ... set ... go!

Warm down 1.5 or 2 miles 

WEDNESDAY, MAY 22 ( ON YOUR OWN ) 

6-8 miles easy

Warm down 1.5 or 2 miles 

FRIDAY, MAY 24 ( ON YOUR OWN ) 

5-7 miles easy 

SATURDAY, MAY 25 ( Time & Place to be determined ) 

3 x 1 mile @ 5k pace please email me if you'll be attending 

RACE @ BOSTON HIGH PERFORMANCE---Entries due Thursday, May 23, at 6pm 

SUNDAY, MAY 26 ( VAN CORTLAND TRACK @ 12:00 START INTERVALS ) 
11:30am Warm up & stretch 
11:45am Light Drills & Strides 
12:00pm Start Intervals 

3 x 1 mile @ 5k pace 

Warm down on the cross country course 

Carrot Cake after practice!    (The majority voted for VCP 'cause they wanted that carrot cake! ) 

Take the #4 from the East Side or the #1 from the Westside.

MONDAY, MAY 27 ( ON YOUR OWN ) 

day off  

RIDGEWOOD RACES--10k, 5k, elite & masters mile

Workout Week of May 14 - May 20, 2002

Team Harvard

TUESDAY, MAY 14 ( East 6th Street @ 7:00pm START INTERVALS ) 
6:25pm Warm up & stretch 
6:45pm Light Drills & Strides 
7:00pm Start Intervals 

4-5 x 1000m @ 3k race pace or a little slower, 200 slow jog recovery  

Warm down 1.5 or 2 miles

6-8 miles easy 

THURSDAY, MAY 16 ( East 6th Street @ 7:00pm START INTERVALS ) 
6:25pm Warm up & stretch
 6:45pm Light Drills & Strides 
7:00pm Start Intervals 

5 x 400m @ mile race pace 
200m jog recovery 

Break 

5 x 400m @ mile race pace 
200m jog recovery 

Warm down 1.5 or 2 miles 

FRIDAY, MAY 17 ( ON YOUR OWN ) 

5-7 miles easy 

SATURDAY, MAY 18 ( Van Cortland Park Track @ Time to be determined ) 

3 x 1 mile @ 5k pace 

2:00--2:30 min rest 

You Gotta Have Park 5 miler---NYRRC Scoring Race for Men in Prospect Park, Brooklyn 

RACE @ BOSTON HIGH PERFORMANCE---Entries due Thursday, May 16, at 6pm 

SUNDAY, MAY 19 ( ON YOUR OWN ) 

long, easy distance run 7-12 miles 

MONDAY, MAY 20 ( ON YOUR OWN ) 

day off

Workout Week of May 6 - May 13, 2002

MONDAY, MAY 6 ( East 6th Street @ 7:00pm START INTERVALS ) 
6:25pm Warm up & stretch 
6:45pm Light Drills & Strides 
7:00pm Start Intervals 3-4 x 1000m @ 3k race pace or a little slower 
200 slow jog recovery 
1-3 x 300m @ 800m race pace 
100 walk back

TUESDAY, MAY 7 (ON YOUR OWN) 

day off (if you didn't take one over the weekend); otherwise 6-8 miles easy  

WEDNESDAY, MAY 8 ( ON YOUR OWN ) 

5-7 miles easy  

THURSDAY, MAY 10 ( East 6th Street @ 7:00pm START INTERVALS ) 
6:25pm Warm up & stretch 
6:45pm Light Drills & Strides 
7:00pm Start Intervals

pre-race rountine of 4 miles + strides
run with Coach Brian if you are not racing at Albany
Warm down 1.5 or 2 miles

FRIDAY, MAY 10 ( RACE @ ALBANY SPRING CLASSIC )
Albany meet schedule will follow

if you're not racing, 5-7 miles easy

SATURDAY, MAY 11 ( ON YOUR OWN )
For those not racing, steady state on reservoir or bridle path

SUNDAY, MAY 12 ( ON YOUR OWN )
long, easy distance run
7-12 miles

Mother's Day Half-Marathon (NYRRC Scoring Race for Women); also 5k race

MONDAY, MAY 13 ( ON YOUR OWN )
day off

Workout Week of April 23 - April 29, 2002

Does anyone have the restroom key?

TUESDAY, APRIL 23 ( East 6th Street @ 7:00pm START INTERVALS ) 
6:25pm Warm up & stretch 
6:45pm Light Drills & Strides 
7:00pm Start Intervals 

1 x mile @ 5k race pace 
200 slow jog recovery 
1 x 1200m @ faster than 5k pace 
200 slow jog recovery 
1 x 1000m @ 3k pace 
200 slow jog recovery 
1 x 800m @ faster than 3k race pace 

For those running at Penn Relays,  
1 x 300m 
1 x 200m 
1 x 100m & BATON passes

Warm down 1.5 or 2 miles 

WEDNESDAY, APRIL 24 ( ON YOUR OWN ) 
6-8 miles easy 

THURSDAY, APRIL 25 ( East 6th Street @ 7:00pm START INTERVALS ) 
6:25pm Warm up & stretch 
6:45pm Light Drills & Strides 
7:00pm Start Intervals 

6-10 x 200m @ 800 race pace

For EVERYONE at the end 1-2 x 100m @ time irrelevant 
walk back 

Warm down 1.5 or 2 miles 

FRIDAY, APRIL 26 ( ON YOUR OWN ) 
5-7 miles easy 

SATURDAY, APRIL 27 ( ON YOUR OWN ) 

For those not racing, steady state on reservoir or bridle path pre-race rountine of 4 miles + strides  

SUNDAY, APRIL 28 ( Yale Springtime Invitational ) 

For those not racing, long, easy distance run 7-12 miles

day off

Workout Week of April 16 - April 22, 2002

Workout Week of April 9 - April 15, 2002

Track workouts this week will be Tuesday and Thursday at East 6th Street track.

Travel directions:

• The track is located in East River Park, which is east of the FDR Drive at East 6th Street, bordering on East River.  Here are some possible (but not the only ones) travel options:

• Option #1:  Take any uptown or downtown subway (#A, #C, 1, 2, 3, #4, #5, #6, N, R, Q, W) to 14th Street.  Get on the L-train to head east along 14th Street, exiting at the last Manhattan stop at First Avenue.  Run/walk east down 14th Street to Avenue C (by the Con Edison substation), then go downtown (south) until you reach East 6th Street, and then turn left (east) to reach the FDR Drive, cross the pedestrian bridge and the entrance to the track is right there.  Apart from the L-train, there are also bus services down 14th Street; in particular, the #14 bus heads downtown along Avenue D.  Please verify those bus routes with the MTA and bear in mind that the bus can be interminably slow.

• Option #2:  Take any uptown or downtown subway (#4, #5, #6, N, R, Q, W) to Astor Place (East 8th Street) and walk/run down East 6th Street all the way to the FDR Drive.  Cross via the pedestrian bridge and the entrance to the track is right there.  Alternately, the #8 bus will bring you to East 10th Street and Avenue D, where you can cross the East 10th Street pedestrian bridge over the FDR Drive and go south a couple hundred of meters to reach the track.

• Option #3:  Take any uptown or downtown subway (#1, #2, #3, #4, #5, #6, N, R) to Houston Street.  Run/walk east until you reach the FDR Drive, turn north to cross over on the East 6th Street pedestrian bridge and the entrance to the track is right there.  Alternately, you can take the #21 bus, which will take you all down Houston Street and then deposit you near East 6th Street and Avenue C, from where it is only one block east.

• Option #4:  Take a cab!  Simply state that you wish to get to East 6th Street and the FDR Drive (note: the taxi cannot stop on the FDR Drive itself to let you off, but you can take the service road that runs parallel to it).

TUESDAY, APRIL 9 ( East 6th Street @ 7:00pm START INTERVALS )
6:25pm Warm up & stretch
6:45pm Light Drills & Strides
7:00pm Start Intervals

4-5 x 1000m @ 5k pace or a little faster (more base work)
200 jog recovery for 2:30-3:00 min rest
1-2 x 300m @ 800m race pace

Warm down 1.5 or 2 miles

WEDNESDAY, APRIL 10 ( ON YOUR OWN )
6-8 miles easy

THURSDAY, APRIL 11 ( East 6th Street @ 7:00pm START INTERVALS )
6:25pm Warm up & stretch
6:45pm Light Drills & Strides
7:00pm Start Intervals

10 x 200m @ 800 race pace
200 jog recovery
4 x 100m @ time irrelevant
walk back

for those racing at Columbia, strides + optional 1-2 x 200m

Warm down 1.5 or 2 miles

FRIDAY, APRIL 12 ( ON YOUR OWN )
6-7 miles easy

pre-race rountine of 4 miles + strides

SATURDAY, APRIL 13 ( COLUMBIA TRACK MEET @ 218th & Broadway )
For those not racing, hard steady state

SUNDAY, APRIL 14 ( ON YOUR OWN )
long, easy distance run
7-12 miles

MONDAY, APRIL 15 ( ON YOUR OWN )
day off

Workout Week of April 2 - April 8, 2002

From now on, it's the starry nights outside ...

TUESDAY, APRIL 2

We are OUTDOORS tonight 

To get to Riverbank track tonight: Take the #1 subway train to 137th Street.  Head west (down hill) for 1 block to Riverside Drive. Walk 2 short blocks north to 139th where you will see a pedestrian bridge crossing over the Henry Hudson Parkway.  Cross over that bridge!   You should see the track lights from there. 

Riverbank track @ 7:00pm START INTERVALS ) 
6:25pm Warm up & stretch 
6:45pm Light Drills & Strides 
7:00pm Start Intervals 4-6 x 800m @ 5k pace or a little faster  (time for some base work) 2 min rest 
Warm down 1.5 or 2 miles 

WEDNESDAY, APRIL 3 ( ON YOUR OWN ) 6-8 miles easy 

THURSDAY, APRIL 4 ( The Armory @ 7:00pm START INTERVALS ) 
6:25pm Warm up & stretch 
6:45pm Light Drills & Strides 
7:00pm Start Intervals 

1st Set 5 x 400m @ mile pace 200 jog recovery 
Break 
2nd Set 5 x 400m @ mile pace 200 jog recovery 
Warm down 1.5 or 2 miles 

FRIDAY, APRIL 5 ( ON YOUR OWN ) 

6-7 miles easy 

SATURDAY, APRIL 6 ( ON YOUR OWN ) 

possible team workout----check your email 
Wagner meet for Handelman, Isaya & Hugh 

SUNDAY, APRIL 7 ( ON YOUR OWN ) 

long, easy distance run 7-12 miles 

MONDAY, APRIL 8 ( ON YOUR OWN ) 

day off

From Devon Sargent:  Intrasquad relay starts at 7pm on Tuesday, March 26.  This is for fun & a chance to meet your teammates on the distance group!  Even if you're not going to run a relay, come meet your teammates on the distance group! Plus, we can talk about your outdoor schedule (and review your indoor season)----one of the few times, I can sit & chat!

From Devon Sargent, on the USATF National Masters Indoor Championships

CPTC had the most athletes of any team at the meet!   25 orange runners! A great way to end the indoor season!  Just a few highlights from the meet . . . .

METAL WINNERS 

GOLD 

800m 
Sid Howard 
Kim Mannen 

Mile 
Sid Howard 
Sue Pearsall 

SILVER 

800m 
Sylvie Kimche 
Denise Whitaker-Crain 
Devon Sargent 

Mile 
Devon Sargent 

BRONZE 

4 x 400m relay: Jim Aneshansley, Bob Laufer, Norman Goluskin, Dan Hamner

THURSDAY, MARCH 28 (The Armory, 7pm)

If you raced at Masters Nationals and you need a BREAK, this is a good time to take one!  i.e., do NOT come to practice especially if you ran the intrasquad relay & Masters Nationals.   When you're ready, it's time to do some mileage!  Do try to up your mileage slowly! 

For those who don't need a break (especially those under 30 years old!), here's the workout tonight: 

8-12 x 200m @ Ideal 800m pace |
200 jog recovery for a total of 2:15 min rest 

We will head outside next Tuesday, weather permitting.  Please check your email on Monday, April 1.

Workout Week of March 19 - March 25, 2002

Setting the American record ...

USATF MASTERS/SUB-MASTERS NATIONAL CHAMPIONSHIPS:  The last big indoor meet of the season will take place Friday-Sunday.  For those who cannot attend in person, you will be happy to note that the meet website has been historically very reliable in reporting the results.  Of course, we will publish them on this website as we find them.  The list of our entrants include Craig Chilton (800m, mile), Erik Goetze (3000m, mile), Alan Bautista (200m, 400m), Chris Potter (800m), Bola Awofeso (800m, mile), Craig Plummer (Pentathlon, 800m, mile), Luca Trovato (200m, 400m), Pat Lewis (400m, 800m), Marty Levine (800m, mile), Tom Hartshorne (800m), Julio Rodriguez (200m), Alston Brown (400m, 800m), Rich Hamner (400m, 800m), Frank Handelman (400m, 800m), Norman Goluskin (800m), Dan Hamner (400m, 800m), Sid Howard (800m, mile), Bob Laufer, (mile), Jim Aneshansley (800m), Lauren Eckhart (800m, mile), Devon Sargent (800m, mile), Julia Casals (400m, 800m), Kim Mannen (800m), Sue Pearsall (800m), Mary Diver (800m), Denise Whittaker-Crain (400m, 800m), Mary V. Rosado (400m, 800m, mile), Sylvie Kimché (400m, 800m, mile).

The workout schedule for the week is therefore: REST, before the big meet.

Workout Week of March 12 - March 18, 2002

TUESDAY, MARCH 10 ( The Armory @ 7:00pm START INTERVALS ) 
6:25pm Warm up & stretch 
6:45pm Light Drills & Strides 
7:00pm Start Intervals 

Last hard workout before Nationals: 

For those focusing on the 800m, 
1-2 x 600m @ slower than 800 race pace
 6-7 min rest 
6 x 200m @ 800 race pace 2 min rest 

For those focusing on the mile, 
2-3 x 800m @ mile race pace (as close as possible) 
6 min rest 
2-4 x 200m @ 800m race pace 
2 min rest 

For those focusing on the 3000m 
3-4 x 800m @ 3k race pace 
3 min rest 
2-4 x 200m @ 800m race pace 
2 min rest F

or BRIAN's crew (sprinters)---Brian has the flu 
1st Set 6 x 200m with 30 sec rest 
Break 
2st Set 6 x 200m with 30 sec rest 

Warm down 1.5 or 2 miles 

WEDNESDAY, MARCH 13 ( ON YOUR OWN ) 

6-8 miles easy 

THURSDAY, MARCH 14 ( The Armory @ 7:00pm START INTERVALS ) 
6:25pm Warm up & stretch 
6:45pm Light Drills & Strides 
7:00pm Start Intervals 

200s (# depends on if you're racing at Front Runners Meet on Sunday) 
Warm down 1.5 or 2 miles 

FRIDAY, MARCH 15 ( ON YOUR OWN ) 

5-7 miles easy 

SATURDAY, MARCH 16 ( ON YOUR OWN ) 

pre-race routine 

SUNDAY, MARCH 17 ( RACE @ ARMORY) 10am--2pm 

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) 
4 x 200 Relay (WOMEN & MEN) NO long run 

MONDAY, MARCH 18 ( ON YOUR OWN ) 

day off

Workout Week of March 5 - March 11, 2002

Live from the Armory!

TUESDAY, MARCH 5 ( The Armory @ 7:00pm START INTERVALS ) 

6:25pm Warm up & stretch 
6:45pm Light Drills & Strides 
7:00pm Start Intervals 
FAST with lots of rest 

For those focusing on the 800m, 
3 x 500m @ 800 race pace 
6-7 min rest 
1-2 x 100m or 200m to loosen up after hard workout 

For those focusing on the mile or 3000m, 
3 x 1000m @ race pace (as close as possible) 
6-7 min rest 1-2 x 300m 
Warm down 1.5 or 2 miles 

WEDNESDAY, MARCH 6 ( ON YOUR OWN ) 

6-8 miles easy 

THURSDAY, MARCH 7 ( The Armory @ 7:00pm START INTERVALS ) 
6:25pm Warm up & stretch 
6:45pm Light Drills & Strides 
7:00pm Start Intervals 

For those focusing on the 800m, 
300s @ IDEAL 800m race pace 
recovery 100m walk for a total of 2:30min 100s 

For those focusing on the mile or 3000m, 
300s @ 800m race pace 
recovery 100m walk for a total of 2:30min 
Warm down 1.5 or 2 miles 

No intervals for those running the half-marathon 

FRIDAY, MARCH 8 ( ON YOUR OWN ) 

5-7 miles easy 

SATURDAY, MARCH 9 ( ON YOUR OWN ) 

Brooklyn Half Marathon
NYRR Scoring Race (men & women)  

SUNDAY, MARCH 10 ( ON YOUR OWN ) 

long, easy distance run (e.g. 7-12 miles) 

MONDAY, MARCH 11 ( ON YOUR OWN ) 

day off

Workout Week of February 26 - March 4, 2002

May this picture give y'all some inspiration ...

The Armory is CLOSED this week because they have to prepare for the National Indoor Championships (i.e. paint the lane stripes, etc).   Our practice will be at East 6th Street Track by the FDR Drive.  East River Park is the narrow mile-long strip of land between East River and FDR Drive from East 18th Street down to the Brooklyn Bridge, and the tartan-surfaced track is located at East 6th Street.   There are many ways to get there, such as:

• Take any uptown/downtown train/bus service and get off at 14th Street.  Take the L-train to the First Avenue stop.  Run south down First Avenue to Sixth Street and head east until you hit the FDR drive.  Take the pedestrian bridge to cross FDR Drive and the entrance is right there.

• Take any uptown/downtown train/bus service and get off at Houston Street.  Take the eastbound crosstown bus and get off at the last stop as close to the FDR Drive as you can.  Head east until you hit FDR Drive, and then run north until you reach the pedestrian footbridge at 6th Street.  Take the bridge to cross FDR Drive and the entrance is right there.

• Take any updown/downtown train/bus service and get off at 14th Street.  Take the M3 bus which will head east and south down Avenue D.  Get off at 6th Street and head east until you hit the FDR drive.  Take the pedestrian bridge to cross FDR drive and the entrance is right there.

• Take the N/R/Q/W train to Astor Place (8th Street).  Run south down to Sixth Street and head east until you hit the FDR drive.  Take the pedestrian bridge to cross FDR drive and the entrance is right there.

• Take a cab to East 6th Street and FDR drive.  Take the pedestrian bridge to cross FDR drive and the entrance is right there.

General advice:  This neighborhood is actually fairly safe these days, especially if you stick to the major streets (East 6th Street).  Although it will be dark by that hour, the track is well-lit by flood lights.  This is theoretically still winter, so it might be cold and windy out there.  A welcoming thought is that the infield has been resurfaced with artificial grass.

TUESDAY, FEBRUARY 26 ( East 6th Street Track @ 7:00pm START INTERVALS ) 

6:25pm Warm up & stretch 
6:45pm Light Drills & Strides 
7:00pm Start Intervals 

For those on the DMR Relay at USA Indoor Nationals, 
Lauren    5-7 x 400m @ 1200m race pace & baton passes 
Charlotte      5-7 x 400m @ 1200m race pace & baton passes 
Devon          4 x 400 @ slightly slower than 800 race pace, 2 x 300m @ 800m race pace & baton passes 
Naomi          4 x 400 @ slightly slower than 800 race pace, 2 x 300m @ 800m race pace & baton passes 
Margaret A     6-8 x 400m @ mile race pace & baton passes 
Margaret S     6-8 x 400m @ mile race pace & baton passes 
Lee       2 x 400m, 2 x 300m, 2 x 200m, 2 x 100m & baton passes 
Melissa Helene 4-5 x 800m @ Ideal 3k pace 200 slow jog recovery for a total of 3 min recovery 

Warm down 1.5 or 2 miles 

Group #1 
Erik G 
Isaya 
Toby 
Alston 
Craig C 
Hugh 
Chris P 
Pat L 
Steve 
Josh 
Sid 
Patrick C 
Luca 

Group #2 
Frank 
Bola 
Sue P 
Eve 
Brian 
John G 
Kevin 
Marie 
Mary R 
Norman 
Bob 
Marty 
Sara 
Jim A 
Mary D 
Amy A 
Mindy (?) 

WEDNESDAY, FEBRUARY 27 ( ON YOUR OWN ) 

   6-8 miles easy (5-7 if you're running the relay) 

THURSDAY, FEBRUARY 28 ( East 6th Street @ 7:00pm START INTERVALS ) 

   6:25pm Warm up & stretch 
   6:45pm Light Drills & Strides 
   7:00pm Start Intervals Mile pace only if it's warm enough 

   If you're racing at Coogan's, consider doing only 1 set or 4-6 x 400m total 

   1st set 4 x 400 @ mile pace 200m jog recovery for a total of 2:30 rest 
   Break 5 min rest 
   2nd set 4 x 400 @ mile pace 200m jog recovery for a total of 2:00--2:30 rest 

   Warm down 1.5 or 2 miles 

   For those on the DMR Relay at USA Indoor Nationals, possibly baton passes. We'll decide on Tuesday. 

FRIDAY, MARCH 1 ( ON YOUR OWN ) 

     pre-race routine of 4 miles + form strides 5-7 miles easy 

SATURDAY, MARCH 2 ( The Armory @ 2:10pm ) 

     USATF National Indoor Championships, The Armory, NYC
     2:10pm.  Women's Distance Medley Relay (1200m-400m-800m-1600m)

     for those not racing, medium steady state

SUNDAY, MARCH 3 ( Race in front of The Armory) 

     Men's NYRRC Scoring 5k---Coogan's 5k

     If you're not racing, long, easy distance run (e.g. 7-12 miles) 

MONDAY, MARCH 4 ( ON YOUR OWN ) 

     day off

Workout Week of February 19 - February 25, 2002

Music relaxes you before a race

TUESDAY, FEBRUARY 19 ( The Armory @ 7:00pm START INTERVALS ) 

6:25pm Warm up & stretch 
6:45pm Light Drills & Strides 
7:00pm Start Intervals

If you're racing at Thursday Night at the Races 
Light Drills & 6-8 Strides & optional 1-2 x 200m @ race pace 

If you're racing at Friday's MAC Championship
for mile racers, 4-6 x 400m @ mile race pace 
for 800m/400m racers, 300, 200, 100, break, 300, 200, 100 

You should stop while you still feel good 
Please let me know if you're racing Friday so I can arrange Tuesday's practice groups 

Friday racing (as of now) 
Chris P (800) 
Sid  (distance ?) 
Frank (800 or 400) 
Mary D  (800, 400) 
Jim A (400) 
Helene (400) 

Thursday racing 
Charlotte (800m) 
Devon (800) 
Margaret S (800) 
Margaret A (800) 
Marty (800) 
Jim A (800) 

Sonja (off) 
Pat (off) 

Warm down 1.5 or 2 miles 

WEDNESDAY, FEBRUARY 20 ( ON YOUR OWN ) 

5-6 miles easy if you're not racing Thursday 
Pre-race routine of 4 miles + form strides 

THURSDAY, FEBRUARY 21 ( RACE @ The Armory ) 

Warm up & stretch 
Light Drills & Strides 

8:00-10:00pm 
Thursday Night at the Races 
2 mile 
400m 
800m 
10,000m relay (10 people, each person does 5 x 200m) 

Warm down 1.5 or 2 miles 

pre-race routine of 4 miles + form strides 

FRIDAY, FEBRUARY 22 

( ON YOUR OWN ) 6-8 miles easy if you're not racing 

MAC Open/Masters Indoor Track & Field Championships ( www.mactrack.org )

SATURDAY, FEBRUARY 23 ( ON YOUR OWN )

NYRRC Scoring Race for Women Only 
Snowflake 4 miler Annual

 Snowflake Party 
The Parlour 
86th Street between Broadway and West End Avenue 
1pm - 5pm. 

A portion of the team prize money from the New York City Marathon will be used to subsidize the purchasing of drinks for our members. 

SUNDAY, FEBRUARY 24 ( ON YOUR OWN ) 

long, easy distance run (e.g. 7-12 miles) 

MONDAY, FEBRUARY 25 ( ON YOUR OWN ) 

day off

CONFLICT RESOLUTION TIPS (by Devon Sargent)

Many people are asking whether they should run at Thursday Night at the Races (Feb. 21) or MAC Championship (Feb. 22).  Here are my thoughts: 

1.   If you are racing NYRRC Snowflake on Saturday morning, definitely run Thursday Night at the Races.  I don't advise racing Friday night at MAC, then running another race 8 hours later. 

2.   If you like 20 people in your race (which I do), run Thursday Night at the Races. 

3.   If you desire to be a Champion, run at MAC Championship.  (Alston will be going for the World Record in the 400m!) 

4.   If you want to race the 2 mile, only Thursday Night at the Races has that distance.

5.   If you want to race the mile, only MAC has that distance.  

7.   If you want to race the 800m, run either meet (although MAC has 2 advantages and 1 weakness).  At the MAC meet, you'll probably run around 9pm (maybe earlier) whereas Thursday Night you'll run at 10pm; plus, you can do a real workout on Tuesday if you run the MAC meet.  One weakness: Competition is less certain at MAC.  Again, if you like 20 people in your race, run Thursday Night at the Races.

8.   If you want to race the 400m, I recommend MAC.    At the MAC meet, you'll probably run around 8pm (maybe earlier) whereas Thursday Night you'll run after 9pm; plus, you can do a real workout on Tuesday if you run the MAC meet. 

9.   If you want to run both meets, please talk to me first.

Charlotte Cutler being introduced at the start of the Women's Open Mile,
NYRR Collegiate Invitational, Friday, February 8th, 2002.
Screen image capture from the Armory webcam.

Workout Week of February 12 - February 18, 2002

TUESDAY, FEBRUARY 12 ( The Armory @ 7:00pm START INTERVALS ) 

6:25pm Warm up & stretch 
6:45pm Light Drills & Strides 
7:00pm Start Intervals 6-7 x 600m @ Ideal 3k pace or slightly faster 200 jog recovery for a total of 2:30--3 min rest 
Warm down 1.5 or 2 miles 

Group #1 
Hugh      1:42-1:45 (34-35 per lap) 1 x 600m, 1 off, 1 x 600m, 6 x 200m @ 800m race pace 
Charlotte 1:42-1:45 (34-35 per lap) 1 x 600m, 1 off, 1 x 600m, 6 x 200m @ 800m race pace 
Erik G    1:45-1:48 (35-36 per lap) 
Oliver    1:45-1:48 (35-36 per lap) 
Toby      1:45-1:48 (35-36 per lap) 
Isaya          1:45-1:48 (35-36 per lap) 
Craig C   1:45-1:51 (35-37 per lap) 
Chris P   1:51-1:57 (37-39 per lap) 
Pat L          1:54-1:57 (38-39 per lap) 
Sid       1:57-2:00 (39-40 per lap) 
Josh           1:57-2:00 (39-40 per lap) 

Group #2 
Sonja          2:00-2:03 (40-41 per lap) 
Devon          2:00-2:03 (40-41 per lap) 
Lauren    2:00-2:03 (40-41 per lap) 
Marie          2:00-2:03 (40-41 per lap), 1 x 600m, 1 off, 1 x 600m, 6 x 200m @ 800m race pace (join Group 1) 
Lee       2:00-2:06 (40-42 per lap) 5-6 x 600m 
Frank          2:00-2:06 (40-42 per lap) 5-6 x 600m 
Bola      2:03-2:06 (41-42) 
John G    2:06-2:09 (42-44 per lap) 
Noah      off or 5-7 x 400m? 
Helene    1:20-1:24 (40-42 per lap) 6 x 400m 

Group #3 
Sue P          2:06-2:12 (42-44) 
Kevin          2:06-2:12 (42-44) 5-6 x 600m 
Sue K          2:09-2:15 (43-45) 
Eve       2:09-2:15 (43-45) 
Marty          2:09-2:15 (43-45) 
Brian          2:12-2:18 (44-46) 
Mary R    2:15-2:18 (45-46) 
Norm           2:15-2:18 (45-46) 
Bob       2:15-2:18 (45-46) 
Sara G    2:15-2:21 (45-47) 
Mary D    2:21-2:24 (47-48) 
Amy A          2:18-2:21-2:33 (46-47), 1 x 600m, 1 off, 1 x 600m, 6 x 200m @ 800m race pace 

Jim Olson (injured) 
Jim O'Brian    (injured) 
Kim       (injured) 
Patrick C (distance group) 
Anna      ? 
Darlene   ? 
Chris S   ? 
Jim A          off? 

WEDNESDAY, FEBRUARY 13 ( ON YOUR OWN ) 

6-8 miles easy 

THURSDAY, FEBRUARY 14 ( The Armory @ 7:00pm START INTERVALS ) 

6:25pm Warm up & stretch
6:45pm Light Drills & Strides 
7:00pm Start 

Intervals 200s 

FRIDAY, FEBRUARY 15 ( ON YOUR OWN ) 

5-7 miles easy 
MAC meet

SATURDAY, FEBRUARY 16 ( ON YOUR OWN ) 

pre-race routine of 4 miles + form strides if not racing, long, easy distance run (e.g. 7-12 miles) 
15k NYRRC Scoring Race (men only) 

SUNDAY, FEBRUARY 17 (Track Meet @ Harvard ) USATF-New England Championship at Harvard track 

12:50pm  Open Mile 
1:10pm    Seeded Mile 
1:25pm    55m final 
1:45pm    400m 
2:00pm    800m
2:15pm    200m 
2:35pm    3000m (women, seeded men, open men) 
3:10pm    4 x 400m DMR (800, 400, 1200, 1600) immediately after 

if you're not racing, you should do a track workout b/c of Thursday Night at the Races 

MONDAY, FEBRUARY 18 ( ON YOUR OWN ) 

day off

Workout Week of February 5 - February 11, 2002

My name is not "Poster Boy" ...

For those racing on Thursday
6:25pm Warm up 2 to 2.5 miles
6:45pm Stretch
6:55pm Light Drills & 6-8 Strides
(if you did NOT run a hard workout last Sunday, you should run 2-4 x 200m @ race pace)
7:15pm Warm down 2 to 2.5 miles

If you are NOT racing at "Thursday Night at the Races", please join Tony's group for a workout. Tony's warm up starts at 7:45pm and intervals at 8pm.

warm up 1-2 miles, steady state of 20-35 minutes, warm down 1-2 miles
pre-race routine of 4 miles + form strides for those racing at USATF New Jersey Submasters & Masters Race

Workout Week of January 29 - February 4, 2002

Neck massages are provided for free here

Because of Thursday Night at the Races, there will be minimal practice on Tuesday, i.e., strides only. This is why it's important that you show up THIS Sunday.

Workout Week of January 22 - January 28, 2002

30 seconds left in the recovery period

TUESDAY, JANUARY 22 ( The Armory @ 7:00pm START INTERVALS )

For the relay members, your 200m will be done in relay format (4 x 200m @ 800m race pace)--each person does a 200m & hands off the baton

If you are NOT racing at "Thursday Night at the Races" or "BU Terrier Classic", please join Tony's group for a workout. Tony's warm up starts at 7:45pm and intervals at 8pm.

2 mile
800m
400m
4 x 800m relay (Attempt World Indoor Record for 60-69, American Indoor Record/Best for 30-39)

If you are NOT racing at BU, do a medium steady state/tempo run for 20-35 minutes + warm up and warm down.

Workout Week of January 8 - January 14, 20028 - January 14, 2002

Ooops!  That bottle of water does not
come from the Armory sponsor!

TUESDAY, JANUARY 8 ( The Armory @ 6:25pm )

If you are NOT racing on Thursday (Sara, Sid, Amy, Mary R), please join Tony's group for a workout after batton passes. Tony's warm up starts at 7:45pm and intervals at 8pm.

long, easy distance run (e.g. 7-12 miles)
(For those running 4 x 400m relay or the races at MAC, pre-race routine of 4 miles + form strides

Carbonated soft drinks are not the best sports fluid?

THAT VERY FAST WOMAN:  During this last quarter, we saw a surge in new membership (11 new members in October, 18 new members in November).  Growth in size also has its problems, since there are so many new faces around.  That is why we try to introduce people to each other through the website.  This week, the face on the front cover belongs to Lee Shearer, who has a 400m time of 56:77 at the National Scholastic Outdoor Championships.
 
After the above was published, Bronxville High School track coach Jim Mitchell wrote us:  "You write that Lee's best 400m in high school was 56.77 in her bio. Actually, she ran faster than that on many occasions and her best was set while winning the Eastern States at St. John's University of 55.0.  That was the Section 1 all-time record (Section 1 is Westchester, Rockland, Dutchess, and Putnam Counties).  She also still holds the Section 1 record for 600yards of 1:25.0."
 
Lee's own reaction was: "Roland!! Do I have you to blame for that oh so lovely picture of me on the website?? Who let you control the camera for this team!? :):) Jeesh!!!"

Workout Week of January 1 - January 7, 2002

If you raced on Sunday, medium run of 6-8 miles
If you did NOT race, medium steady state/tempo run for 20-35 minutes (if you're body can move at New Year's), warm up and warm down should be 1.5 to 2 miles