|
Middle Distance Workouts
2003
Contact Devon Martin with any questions or
comments regarding the Middle Distance program.
Outdoor track workouts will take place at Lawrence
Wien Stadium, Columbia University. A $50 fee is required to
obtain a Columbia University ID valid for the whole year.
Any questions, please call Devon Martin at 212-474-1764 or
email her at dmartin@cravath.com
Workout - Week of December 30, 2003 - January
4, 2004
TUESDAY, DECEMBER 30 (ARMORY @ 6:30pm)
6:30pm Warm up
6:50pm Strides & Drills
7:00pm Start Intervals
1st set 4 x 200 @ 800m race pace
2nd Set 4 x 200 @ 800m race pace
3rd Set (optional)
This is harder than it looks--it's all about control
If you raced on Sunday, definitely only two sets and slightly slower
than 800m pace
Group #1
Alston
Tom
Peter
Tony
Charles
Glen
Price
Michael D
John A
Marvin
JT
Stuart
Ken
Frank
Group #2
Alayne
Jesse
Alexandra
Sebastian
Kim
Devon
Janice M
Eugene
Frank H
Sid
Gleeson
Leon
Jessica vacation
Group #3
David E
Marty
Darlene
Marie
Mary R
Bob L
Roger
Noah
Carlos
Mark A
Jim A
(Groups may change depending on turnout)
warm down--15 to 20 minutes
WEDNESDAY, DECEMBER 31 (ON YOUR OWN)
medium run: 5-7 miles easy
THURSDAY, JANUARY 1 (ON YOUR OWN)
Happy New Year!
6-8 miles to get out the alcohol
FRIDAY, JANUARY 2 (ON YOUR OWN)
You should do a hard workout on Friday or Saturday: hill repeats,
intervals on the track or very hard steady state
SATURDAY, JANUARY 3 (ON YOUR OWN)
If you didn't do a hard workout on Friday, do it today!
if you did do a hard workout on Friday, medium run:
5-7 miles
for 40+ athletes, bike 30-40 minutes
SUNDAY, JANUARY 4 (ON YOUR OWN)
long easy distance run (e.g. 7-11 miles)
Workout - Week of December 23, 2003 - December
29, 2003
TUESDAY, DECEMBER 23 (ARMORY
@ 6:30pm)
6:30pm Warm up
6:50pm Strides & Drills
7:00pm Start Intervals
6-8 x 600m @ 3k or faster pace
2 minutes rest
Group #1
Alston
Tom
Peter
Tony
Charles
Glen
Price
Michael D
John A
Marvin
JT
Stuart
Ken
Frank
Group #2
Alayne
Jesse
Alexandra
Sebastian
Kim
Devon
Janice M
Eugene
Frank H
Sid
Gleeson
Leon
Jessica - vacation
Group #3
David E
Marty
Darlene
Marie
Mary R
Bob L
Roger
Noah
Carlos
Mark A
Jim A
(Groups may change depending on turnout)
warm down--15 to 20 minutes
WEDNESDAY, DECEMBER 24 (ON YOUR OWN)
6-8 miles easy
THURSDAY, DECEMBER 25 (ON YOUR OWN)
medium run: 5-7 miles
Merry Christmas!
FRIDAY, DECEMBER 26 (ON YOUR OWN)
if you're not racing on Sunday, you should do a hard workout:
hill repeats, intervals on the track or very hard steady state
SATURDAY, DECEMBER 27 (ON YOUR OWN)
medium run: 5-7 miles
for 40+ athletes, bike 30-40 minutes
if racing on Sunday, 4 miles easy + form strides
SUNDAY, DECEMBER 28 (ARMORY @ 9am)
MAC Holiday Classic
9:00am to 11:45am
60m (Top 8 times to finals)(9:00am start)
60m Final
Mile race walk
Mile
400m
200m
3000m
4x400m Relay
http://www.mactrack.org/sesonopener28.htm
if not racing, long easy distance run (e.g. 7-11
miles)
Workout - Week of December 16, 2003 - December
22, 2003
TUESDAY, DECEMBER 16 (ARMORY
@ 6:30pm)
6:30pm Warm up
6:50pm Strides & Drills
7:00pm Start Intervals
3-4 x 1000m @ 3k pace
3 min rest (200 jog recovery)
2 x 200m @ time irrelevant
Group #1
Tom
Peter
Tony
Charles
Glen
Price
Michael D
John A
Marvin function
JT off
Group #2
Alayne
Jesse
Charlotte
Alexandra
Sebastian
Kim
Devon
Janice M
Eugene
Group #3
Sid
Jessica
Leon
Frank H
John Gleason
Marty
Darlene
Marie
Mary R
Bob L
Roger
Noah
(Groups may change depending on turnout)
warm down--15 to 20 minutes
WEDNESDAY, DECEMBER 17 (ON YOUR OWN)
medium run: 5-7 miles easy
THURSDAY, DECEMBER 18 (ARMORY @ 6:30pm)
6:30pm Warm up
6:50pm Strides & Drills
7:00pm Start Intervals
For milers & 3k runners
8-10 x 300m @ current 800m race pace or slightly slower
100m walk back
For 800m runners
6-8 x 300m @ current 800m race pace
4 x 150m or 4 x 100m @ time irrelevant
100m walk back
FRIDAY, DECEMBER 19 (ON YOUR OWN)
medium run: 5-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, DECEMBER 20 (ON YOUR OWN)
6-8 miles at a very good clip
SUNDAY, DECEMBER 21 (ARMORY @ 9am)
long easy distance run (e.g. 7-11 miles)
Workout - Week of December 9, 2003 - December
15, 2003
MAC meet on this Sunday --- odd distances
like the 1000m and 300m! kinda fun.
TUESDAY, DECEMBER 9 (ARMORY @ 6:30pm)
6:30pm Warm up
6:50pm Strides & Drills
7:00pm Start Intervals
3 x 800m @ 3k pace or slightly faster
2 min rest
2 x 400m @ mile pace
90 second rest
Group #1
Tom
Peter
Ken
Tony
Charles
Glen
JT
Price
Frank M
Rob Z
Michael D
John A
Group #2
Alayne
Jesse
Charlotte
Alexandra
Sebastian
Kim
Janice M
Eugene
Group #3
Sid
Jessica
Leon
Frank H
John Gleason
Marty
Sue P
Darlene
Marie
Mindy
Mary R
Bob L
(Groups may change depending on turnout)
warm down--15 to 20 minutes
WEDNESDAY, DECEMBER 10 (ON YOUR OWN)
medium run: 5-7 miles easy
THURSDAY, DECEMBER 11 (ARMORY @ 6:30pm)
6:30pm Warm up
6:50pm Strides & Drills
7:00pm Start Intervals
10-12 x 200m @ 800m pace
200m jog recovery
FRIDAY, DECEMBER 12 (ON YOUR OWN)
medium run: 5-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, DECEMBER 13 (ON YOUR OWN)
6-8 miles at a very good clip
SUNDAY, DECEMBER 14 (ARMORY @ 9am)
MAC meet
9:00am to 11:45am (NOTE THE TIME--no youth)
http://www.mactrack.org/sesonopener14.htm
Meet Starts: 9:00am
Registration: 8:00am
Awards to top 6 places in each race/division
Entry Fees:
MAC member current (USATF members): $6.00 per event, $20.00 per
relay
Non-MAC member: $8.00 per event, $24.00 per relay
Track Events:
60m (Top 8 times to finals) (9:00am start)
60m Final
60m Hurdle
1500m/3000m race walk (9:00am start)
1500m
300m
1000m
4x400m Relay
Field Events:
Long Jump
Triple Jump
High Jump
Pole Vault
Shot Put
if not racing, long easy distance run (e.g. 7-11
miles)
MONDAY, DECEMBER 15 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout - Week of December 2, 2003 - December
8, 2003
TUESDAY, DECEMBER 2 (ARMORY
@ 6:30pm)
6:30pm Warm up
6:50pm Strides & Drills
7:00pm Start Intervals
4 x 1000m @ 3k pace
3:00 min rest (200m jog recovery)
For those on the track for the first time
3 x 800 @ 3k pace (within the group's 1000m)
if you raced last Sunday, please talk to me.
Group #1
Stuart
Tom
Peter
Ken
Tony
Armando
Charles
Glen
JT
Price
Frank M
Rob Z
Michael D
Alayne
John A
Group #2
Jesse
Charlotte
Alexandra
Sebastian
Kim
Janice M
Eugene
Group #3
Sid
Jessica
Leon
Frank H
John Gleason
Marty
Sue P
Darlene
Marie
Mindy
Mary R
Bob L
(Groups may change depending on turnout)
warm down--15 to 20 minutes
WEDNESDAY, DECEMBER 3 (ON YOUR OWN)
medium run: 5-7 miles easy
THURSDAY, DECEMBER 4 (ARMORY @ 6:30pm)
6:30pm Warm up
6:50pm Strides & Drills
7:00pm Start Intervals
8-10 x 400m @ mile pace (or slightly slower)
2 minutes rest
FRIDAY, DECEMBER 5 (ON YOUR OWN)
medium run: 5-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, DECEMBER 6 (ON YOUR OWN)
6-8 miles at a very good clip
CPTC Holiday Party
SUNDAY, DECEMBER 7 (ON YOUR OWN)
long easy distance run (e.g. 7-11 miles)
MONDAY, DECEMBER 8 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout - Week of November 25, 2003 - November
30, 2003
TUESDAY, NOVEMBER 25 (ARMORY @ 6:30pm)
6:30pm Warm up
6:50pm Strides & Drills
7:00pm Start Intervals
4 x 800m @ 3k pace (pace yourself)
2:15 min rest
2 x 200m @ mile pace
1 min rest
For those on the track for the first time
3-4 x 600 @ 3k pace (within the group's 800m)
warm down--15 to 20 minutes
WEDNESDAY, NOVEMBER 26 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, NOVEMBER 27 (ON YOUR OWN)
Happy Turkey Day!
please run in the morning to work up an appetite!
5-7 miles easy
FRIDAY, NOVEMBER 28 (ON YOUR OWN)
medium run: 6-8 miles
(or do Saturday's hard workout today!)
for 40+ athletes, bike 30-40 minutes
SATURDAY, NOVEMBER 29 (ON YOUR OWN)
You need to do a hard workout if you haven't done any intervals
since Tuesday!
track workout or hard steady state or hill repeats either short
hills in Central Park or back hills of VCP
SUNDAY, NOVEMBER 30 (ON YOUR OWN)
long easy distance run (e.g. 7-10 miles)
MONDAY, NOVEMBER 24 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of November 18, 2003 - November 24,
2003
TUESDAY, NOVEMBER 18
(COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Strides
7:30pm 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
2:30-3:00 min rest
warm down--15 to 20 minutes
WEDNESDAY, NOVEMBER 19 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, NOVEMBER 20 (ARMORY @ 6:30pm)
6:30pm Warm up
6:50pm Strides & Drills
7:00pm Start Intervals
2 x 200m @ mile pace
2 x 400m @ mile pace
2 x 200m @ mile pace
looks easy, but you'll be surprised!
(careful if you're taking Sunday's race seriously)
FRIDAY, NOVEMBER 21 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, NOVEMBER 22 (ON YOUR OWN)
pre-race routine of 4 miles + form strides
if not racing, steady state or short hills in Central
Park
SUNDAY, NOVEMBER 23 (Holmdel, NJ @ )
USATF Cross Country Championship Masters/Open Events
10:00am Open men & women
10:30am 60+ men
11:15am 40+ women
12:00pm 50-59 men
12:35pm 40-49 men
http://www.usatfnj.org/cross/index.html
GREAT cross country course!
if not racing, long easy distance run (e.g. 7-10
miles)
MONDAY, NOVEMBER 24 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of November 11, 2003 - November 17,
2003
TUESDAY, NOVEMBER 11
(COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Strides
7:30pm Start Intervals
1 x 1600 @ 5k pace
1 x 1200m @ slightly faster than 5k
1 x 800m @ 3k
1 x 600m @ faster than 3k
1 x 400m @ mile
In other words, each interval is faster than the
last one!
2:30-3:00 min rest
warm down--15 to 20 minutes
WEDNESDAY, NOVEMBER 12 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, NOVEMBER 13 (CENTRAL PARK @ 7:00pm)
7:00pm Daniel Webster Statue
we're with the distance crew
(careful if you're taking Sunday's race seriously)
FRIDAY, NOVEMBER 14 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, NOVEMBER 15 (ON YOUR OWN)
pre-race routine of 4 miles + form strides
if not racing, steady state or short hills in Central
Park
SUNDAY, NOVEMBER 16 (VCP)
NYRRC Cross Country Race
10:00am Men
10:30am Women
http://www.nyrrc.org/race/2003/r1116x00.htm
if not racing, long easy distance run (e.g. 7-10
miles)
MONDAY, NOVEMBER 17 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of November 4, 2003 - November 10,
2003
TUESDAY, NOVEMBER 4
(COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Strides
7:30pm Start Intervals
4 x 1000m @ slower than 3k, but faster than 5k
3:00 min rest (200m jog recovery)
1-2 x 300m @ mile to 800m pace
(yes, I'll be there tonight unless work interferes!)
warm down--15 to 20 minutes
WEDNESDAY, NOVEMBER 5 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, NOVEMBER 6 (CENTRAL PARK @ 7:00pm)
7:00pm Daniel Webster Statue
we're with the distance crew
FRIDAY, NOVEMBER 7 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, NOVEMBER 8 (ON YOUR OWN)
last chance for VCP hills before NYRRC Championship on Nov 16th
SUNDAY, NOVEMBER 9 (ON YOUR OWN)
long easy distance run (e.g. 7-10 miles)
MONDAY, NOVEMBER 10 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of October 28, 2003 - November 3,
2003
TUESDAY, OCTOBER 28 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Strides
7:30pm Start Intervals
5-6 x 800m @ slower than 3k, but
faster than 5k
2:30 min rest
I really want you to run at least 5 intervals so
please pace yourself!
warm down--15 to 20 minutes
WEDNESDAY, OCTOBER 29 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, OCTOBER 30 (CENTRAL PARK @ 7:00pm)
7:00pm Daniel Webster Statue
we're with the distance crew
FRIDAY, OCTOBER 31 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
Halloween--for safety reasons, please run early.
Honestly, do NOT run in the dark
SATURDAY, NOVEMBER 1 (ON YOUR OWN)
steady state
SUNDAY, NOVEMBER 2 (ON YOUR OWN)
long easy distance run (e.g. 7-10 miles)
MONDAY, NOVEMBER 3 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of October 21, 2003 - October 27,
2003
TUESDAY, OCTOBER 21 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Strides
7:30pm Start Intervals
9-12 x 400m @ slower than mile pace
2:00 min rest
If you raced the VCP cross country race this Sunday, be aware that
you may be a little tired. You could skip tonight, then go
hard on Tuesday. Please email if need advice.
(I'm on a business trip)
warm down--15 to 20 minutes
WEDNESDAY, OCTOBER 22 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, OCTOBER 23 (CENTRAL PARK @ 7:00pm)
7:00pm Daniel Webster Statue
we're with the distance crew
for those racing on Sunday, take it easy!
FRIDAY, OCTOBER 24 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, OCTOBER 25 (ON YOUR OWN)
long easy distance run (e.g. 7-10 miles)
SUNDAY, OCTOBER 26 (Van Cortland Park @ 9:30am)
9:30am cross country 5k race at Van Cortland Park
MAC cross country championship
www.mactrack.org/XC2003.htm
email me if you're up for a hill workout
MONDAY, OCTOBER 27 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of October 14, 2003 - October 20,
2003
TUESDAY, OCTOBER 14 (COLUMBIA
@ 7:00pm)
7:00pm Warm up & stretch
7:20pm Strides
7:30pm Start Intervals
3 x 1 mile @ 5k race pace
3:00 min rest
3 x 1200m for Jess & Leon (& maybe some
others)
If you running the VCP cross country race this Sunday,
come to practice
Tuesday, Thursday is optional.
warm down--15 to 20 minutes
WEDNESDAY, OCTOBER 15 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, OCTOBER 16 (CENTRAL PARK @ 7:00pm)
7:00pm Daniel Webster Statue
we're with the distance crew
for those racing on Sunday, take it easy!
FRIDAY, OCTOBER 17 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, OCTOBER 18 (ON YOUR OWN)
long easy distance run (e.g. 7-10 miles)
SUNDAY, OCTOBER 19 (Van Cortland Park @ 11:30AM)
11:30 cross country race at Van Cortland Park
www.nyrrc.org/race/2003/03cross.htm
for those not racing, VCP BACK HILLS @ 10:00AM and
then we will cheer on the runners
MONDAY, OCTOBER 20 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of October 7, 2003 - October 13, 2003
TUESDAY, OCTOBER 7 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Strides
7:30pm Start Intervals
1 x 1200m @ slightly faster than 5k
1 x 1000m @ 3k
1 x 800m @ 3k
1 x 600m @ faster than 3k
1 x 400m @ mile
2:30-3:00 min rest
If you raced on Sunday, preferably run Tuesday,
but not Thursday.
warm down--15 to 20 minutes
WEDNESDAY, OCTOBER 8 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, OCTOBER 9 (CENTRAL PARK @ 7:00pm)
7:00pm Daniel Webster Statue
we're with the distance crew
FRIDAY, OCTOBER 10 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, OCTOBER 11 (VCP BACK HILLS @ 10:30AM)
It's time to start running some back hills. No more excuses!
Email me if you plan to attend!
SUNDAY, OCTOBER 12 (ON YOUR OWN)
long easy distance run (e.g. 7-12 miles)
MONDAY, OCTOBER 13 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of September 30, 2003 - October 6,
2003
TUESDAY, SEPTEMBER 30 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Strides
7:30pm 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--15 to 20 minutes
WEDNESDAY, OCTOBER 1 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, OCTOBER 2 (CENTRAL PARK @ 7:00pm)
7:00pm Daniel Webster Statue
we're with the distance crew
FRIDAY, OCTOBER 3 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, OCTOBER 4 (ON YOUR OWN)
steady state/tempo run
SUNDAY, OCTOBER 5 (ON YOUR OWN)
long easy distance run (e.g. 7-12 miles)
MONDAY, OCTOBER 6 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of September 23, 2003 - September
29, 2003
TUESDAY, SEPTEMBER 23 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Strides
7:30pm Start Intervals
5-6 x 800m @ 5k pace or slightly faster
2:30-3 min min rest
warm down--15 to 20 minutes
WEDNESDAY, SEPTEMBER 24 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, SEPTEMBER 25 (CENTRAL PARK @ 7:00pm)
7:00pm Daniel Webster Statue
we're with the distance crew
FRIDAY, SEPTEMBER 26 (ON YOUR OWN)
recovery run: 5-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, SEPTEMBER 27 (ON YOUR OWN)
steady state/tempo run
SUNDAY, SEPTEMBER 28 (CENTRAL PARK HILLS @
10am)
long easy distance run (e.g. 7-12 miles)
MONDAY, SEPTEMBER 29 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of September 16, 2003 - September
22, 2003
TUESDAY, SEPTEMBER 16
(COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Strides
7:30pm Start Intervals
6-7 x 600m @ 5k pace or slightly faster
2 min rest
warm down--15 to 20 minutes
WEDNESDAY, SEPTEMBER 17 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, SEPTEMBER 18 (CENTRAL PARK @ 7:00pm)
7:00pm Daniel Webster Statue
we're with the distance crew
FRIDAY, SEPTEMBER 19 (ON YOUR OWN)
recovery run: 5-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, SEPTEMBER 20 (ON YOUR OWN)
long easy distance run (e.g. 7-12 miles)
SUNDAY, SEPTEMBER 21 (CENTRAL PARK HILLS @
10am)
Hills in Central Park
Please email me if you plan to attend practice
Cross Country Race at VCP
http://www.nyrrc.org/race/2003/r0921x00.htm
11:30am
MONDAY, SEPTEMBER 22 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of September 9, 2003 - September 15,
2003
TUESDAY, SEPTEMBER 9
(COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Strides
7:30pm 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--15 to 20 minutes
WEDNESDAY, SEPTEMBER 10 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, SEPTEMBER 11 (CENTRAL PARK @ 7:00pm)
7:00pm Daniel Webster Statue
we're with the distance crew
FRIDAY, SEPTEMBER 12 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, SEPTEMBER 13 (ON YOUR OWN)
long easy distance run (e.g. 7-12 miles)
SUNDAY, SEPTEMBER 14 (VCP @ the Token booth)
Back Hills of VCP Park
Please email me if you plan to attend
MONDAY, SEPTEMBER 15 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of September 2, 2003 - September 8,
2003
TUESDAY, SEPTEMBER 2
(COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Strides
7:30pm Start Intervals
for those racing at 5th Avenue
6-8 x 400m @ mile pace
2 min rest
for those not racing
8-10 x 400m @ mile pace
2 min rest
Price--you left your shirt at the track--Contact Sue
Pearsall
warm down--15 to 20 minutes
WEDNESDAY, SEPTEMBER 3 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, SEPTEMBER 4 (CENTRAL PARK @ 7:00pm)
7:00pm Daniel Webster Statue
we're with the distance crew
FRIDAY, SEPTEMBER 5 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, SEPTEMBER 6 (ON YOUR OWN)
steady state
SUNDAY, SEPTEMBER 7 (Fifth Avenue Mile)
Fifth Avenue
Mile
Schedule of Events
Kids in the morning
11:50am 7:30 and under women
12:05pm 5:45-6:30 mile men
12:20pm 5:45 and under men (John A)
12:30pm 60-69 age group (Sid)
12:45pm 70+ age group
1:05pm Invited Women (Catherine & Alex if healthy)
1:20pm Invited Men
Cheering Section: 5th Ave between 71st and 70th--wear
your orange
Afterwards, food & drinks at the Boat Basin at 79th Street in
Central Park
for those not racing, long easy distance run (e.g.
7-12 miles)
MONDAY, SEPTEMBER 8 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of August 26, 2003 - September 1,
2003
TUESDAY, AUGUST 26 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Strides
7:30pm Start Intervals
for those racing 5th Avenue mile
5-6 x 600m @ 3k pace
2:00 rest
for those not racing 5th Avenue mile, but building base
6-7 x 600m @ 3k to 5k pace
2:00 rest
warm down--15 to 20 minutes
WEDNESDAY, AUGUST 27 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, AUGUST 28 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Strides
7:30pm Start Intervals
3-4 x 400m @ mile pace
60-90 second rest
BREAK
3-4 x 400m @ mile pace
60-90 second rest
warm down--15 to 20 minutes
FRIDAY, AUGUST 29 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, AUGUST 30 (ON YOUR OWN)
VCP Back Hills this weekend? which day? Sunday or Saturday? Please
email me!
SUNDAY, AUGUST 31 (ON YOUR OWN)
long easy distance run (e.g. 7-12 miles)
MONDAY, SEPTEMBER 1 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of August 19, 2003 - August 25, 2003
TUESDAY, AUGUST 19 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Strides
7:30pm Start Intervals
for those racing 5th Avenue mile
1 x 1000m @ slower than mile pace
2:00 rest
1 x 400m @ slower than mile pace
break--4 min
1 x 1000m @ slower than mile pace
2:00 rest
1 x 400m @ slower than mile pace
for those not racing 5th Avenue mile, but building
base
3-5 x 1000m @ 5k pace
2:30-3:00 min rest
warm down--15 to 20 minutes
WEDNESDAY, AUGUST 20 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, AUGUST 21 (CENTRAL PARK @ 7:00pm)
7:00pm Daniel Webster Statue
yes, we're joining the distance group again! But see
Saturday's workout.
warm down--15 to 20 minutes
FRIDAY, AUGUST 22 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, AUGUST 23 (ON YOUR OWN)
if you're racing 5th Avenue Mile, this would be a good time to do
a time trial of 1200m
Details to follow
SUNDAY, AUGUST 24 (ON YOUR OWN)
long easy distance run (e.g. 7-12 miles)
MONDAY, AUGUST 25 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of August 12, 2003 - August 18, 2003
TUESDAY, AUGUST 12 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Strides
7:30pm Start Intervals
6 x 800m @ 3k
2:30 rest (200 jog recovery)
for those doing 5th Avenue Mile
4-5 x 800m @ slightly faster than 3k
2:30 rest (200 jog recovery)
4 x 200m @ mile pace
30-45 second rest
warm down--15 to 20 minutes
WEDNESDAY, AUGUST 13 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, AUGUST 14 (CENTRAL PARK @ 7:00pm)
7:00pm Daniel Webster Statute
running with the distance crew
FRIDAY, AUGUST 15 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, AUGUST 16 (CENTRAL PARK @)
Club Championship
8:00am Women
8:30am Men
Come out & Cheer on the team!
Annual Softball Game
2pm-6pm
Great Lawn Field #6
for those not racing, long easy distance run (e.g. 7-12 miles)
SUNDAY, AUGUST 17 (BACK HILLS of VCP)
please email me if you plan to attend VCP Back Hills workout around
10am
MONDAY, AUGUST 18 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of August 5, 2003 - August 11, 2003
TUESDAY, AUGUST 5 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm strides
7:30pm Start Intervals
8-10 x 400m @ slightly mile faster than 3k (same as
last week)
2:00 rest (200 jog recovery)
warm down--15 to 20 minutes
WEDNESDAY, AUGUST 6 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, AUGUST 7 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:15pm Drills & strides
7:30pm Start Intervals
if you did intervals on Sunday & Tuesday, easy
run (Kim, Charlotte) &
then hills on Saturday
if you're base training, join the distance crew in
Central Park
if you need an interval workout, please email me
warm down--15 to 20 minutes
FRIDAY, AUGUST 8 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
Masters Nationals
SATURDAY, AUGUST 9 (ON YOUR OWN)
Masters Nationals
Central Park Hills by reservoir (82nd on the Westside)
6-9 x CP bridal path hill
slow jog back
SUNDAY, AUGUST 10 (ON YOUR OWN)
long easy distance run (e.g. 7-12 miles)
Masters Nationals
MONDAY, AUGUST 11 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of July 29, 2003 - August 5, 2003
TUESDAY, JULY 29 (ON YOUR OWN)
day off if you didn't take yesterday off
day off if you need another day off 'cause you're tired
I assume everyone is racing this Thursday!
easy 4-5 miles + strides today or tomorrow
WEDNESDAY, JULY 30 (ON YOUR OWN)
pre-race routine of 3-4 miles + strides
medium run: 6-8 miles easy
THURSDAY, JULY 31 (VCP @ 7:00pm)
7:00pm Registration
7:30pm Race Starts
mile
400m
5000m
800m
www.nyrrc.org/race/2003/thursraces.htm
warm down--15 to 20 minutes
for those NOT racing, join the distance crew in Central Park
FRIDAY, AUGUST 1 (ON YOUR OWN)
recovery run: 5-7 miles
for those whose season has ended, please call me.
(1) keep training if racing at Fifth Avenue Mile
(2) vacation time for those not racing at Fifth Avenue Mile
SATURDAY, AUGUST 2 (ON YOUR OWN)
easy run 5-6 miles
SUNDAY, AUGUST 3 (COLUMBIA @ 10am)
10:00am Warmup
10:30am Start Intervals
some 200s for Potter
800, 600, 400, 300, 200 for Martin & others
MONDAY, AUGUST 4 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
4-5 miles for Potter
TUESDAY, AUGUST 5 (COLUMBIA @ 7:00pm)
intervals for those training for 5th Avenue Mile
Potter--off
Workout Week of July 14, 2003 - July 21, 2003
MONDAY, JULY 14 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Strides
7:30pm Start Intervals
For those racing Thursday Night at the Races:
800m
strides (and optional 2-4 x 200s @ 800m race pace w/200 slow jog
recovery)
milers
strides (and optional 1-4 x 400m @ mile race pace w/2:30 rest)
400m
strides (and optional 2 x 200m @ 800m race pace & 1-2 x 150m
changing gears every 50m)
for those not racing
8-10 x 400m @ mile pace
2:30 rest
warm down--15 to 20 minutes
TUESDAY, JULY 15 (ON YOUR OWN)
day off for those who have run 8 days straight
otherwise, 5-7 recovery run
WEDNESDAY, JULY 16 (ON YOUR OWN)
pre-race routine of 4-5 miles + strides
if not racing medium run: 6-8 miles easy
THURSDAY, JULY 17 (VCP @ 7:00pm)
7:00pm Registration
7:30pm Meet Begins
Mile
400m
2 mile
800m
www.nyrrc.org/race/2003/thursraces.htm
warm down--15 to 20 minutes
(Yes, that means Eugene & Potter--no slacking on the warm down)
FRIDAY, JULY 18 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, JULY 19 (COLUMBIA)
toying with a morning workout
email me if you're game
SUNDAY, JULY 20 (ON YOUR OWN)
long easy distance run (e.g. 7-12 miles)
MONDAY, JULY 21 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of July 8, 2003 - July 15, 2003
TUESDAY, JULY 8 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Strides
7:30pm Start Intervals
1 x 800m @ mile pace
3:30-4:00 min rest
4 x 400m @ mile pace
90 seconds rest
Potter-off
Frank H-Puerto Rico
warm down--15 to 20 minutes
WEDNESDAY, JULY 9 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, JULY 10 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Strides
7:30pm Start Intervals
4 x 200m @ 800m pace
30 seconds rest
break
4 x 200m @ 800m pace
30 seconds rest
Potter--longer intervals
warm down--15 to 20 minutes
FRIDAY, JULY 11 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, JULY 12 (ON YOUR OWN)
depends if we have practice on Monday
if we have practice on Monday, then long easy distance run (e.g.
7-12 miles)
Potter--150s
SUNDAY, JULY 13 (ON YOUR OWN)
recovery run 5-7 miles
MONDAY, JULY 14 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Strides
7:30pm Start Intervals
practice at Columbia?
please email me if you can attend
TUESDAY, JULY 15 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of July 1, 2003 - July 7, 2003
TUESDAY, JULY 1 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Drills
7:30pm Start Intervals
for those racing Thursday (Potter, Eugene, Devon, Alix?)
Potter-day off
Eugune--medium run if took yesterday off
Devon--medium run
for those NOT racing Thursday
3 x 400m @ mile pace
90 seconds rest
break--4 minutes
3 x 400m @ mile pace
90 seconds rest
OPTIONAL
break--4 minutes
2 x 400m @ mile pace
90 seconds rest
warm down--15 to 20 minutes
WEDNESDAY, JULY 2 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, JULY 3 (VAN CORTLAND PARK TRACK @ 7:30pm)
7:00pm Registration
7:30pm Meet starts
mile
400m
2 mile
800m
www.nyrrc.org/race/2003/thursraces.htm
warm down--15 to 20 minutes(VCP @ 7:00pm)
if NOT racing, workout at Columbia
5 x 200m @ 800m pace
200 slow jog recovery
5 x 200m @ slightly faster than 800m pace
fast walk back
FRIDAY, JULY 4 (ON YOUR OWN)
US Independence Day----BBQ at Devon's
long easy distance run (e.g. 7-12 miles)
for 40+ athletes, bike 30-40 minutes
SATURDAY, JULY 5 (ON YOUR OWN)
possible track or reservoir workout for those in town, please email
me!
pre-race routine for those racing Sunday
Maine Distance Festival
SUNDAY, JULY 6 (ON YOUR OWN)
2003 East Region Champs
New Haven, CT
www.usatf-ct.org/trackfield/region2003.htm
long easy distance run (e.g. 7-12 miles) if you didn't get one in
on Friday
MONDAY, JULY 7 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of June 24, 2003 - June 30, 2003
TUESDAY, JUNE 24 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Strides
7:30pm Start Intervals
1 x 800m @ slightly slower than mile
1:30-1:45 rest
1 x 400m @ mile
break--4-5 minutes
1 x 800m @ slightly slower than mile
1:30-1:45 rest
1 x 400m @ mile
warm down--15 to 20 minutes
WEDNESDAY, JUNE 25 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, JUNE 26 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Strides
7:30pm Start Intervals
1 x 400m @ mile pace
1 x 300m @ 800m pace
1 x 200m @ faster than 800m
Break
1 x 400m @ mile pace
1 x 300m @ 800m pace
1 x 200m @ faster than 800m
Potter
3 x 500m @ 800m pace
7 minutes rest
warm down--15 to 20 minutes
FRIDAY, JUNE 27 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, JUNE 28 (VCP @ 11am)
NY Pioneer Club Track at VCP
Boston High Performance
pre-race routine of 4 miles + strides
SUNDAY, JUNE 29 (NEW JERSEY)
Tinton Falls, NJ
NewJersey Masters Championship (30+)
10:40am - 5k
11:30am - 400m hurdles
12:00pm - 100m
12:30pm - 1500m
1:00pm - 400m
1:30pm - high hurdles
2:00pm - 800m
2:30pm - 200m
4 x 100m
4 x 800m
4 x 400m
http://www.usatfnj.org/tf/2003%20Outdoor%20Open%20&%20Masters%20Application.pdf
long easy distance run (e.g. 7-12 miles)
MONDAY, JUNE 30 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of June 17, 2003 - June 23, 2003
Thursday Night at the Races
Empire State Games Try-outs on Saturday
TUESDAY, JUNE 17 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Drills & strides
7:30pm Start Intervals
for those not racing Thurs (Potter, Devon, Otto, Alex, Nick, Sue,
Plescia & others)
1 x 600m @ 3k pace
2:30 rest
1 x 800m @ 3k pace
2:30 rest
1 x 1000m @ 3k pace
2:30 rest
1 x 800m @ 3k pace
2:30 rest
1 x 600m @ 3k pace
2:30 rest
for those racing Thursday: strides and optional
1-3 x 400m
for those doing the mile or 1-3 x 200m for those doing the 800m:
warm down--15 to 20 minutes
WEDNESDAY, JUNE 18 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, JUNE 19 (VAN CORTLAND PARK TRACK
@ 7:30pm)
7:00pm Registration
7:30pm Meet starts
mile
400m
2 mile
800m
http://www.nyrrc.org/race/2003/thursraces.htm
warm down--15 to 20 minutes
FRIDAY, JUNE 20 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, JUNE 21 (ON YOUR OWN)
Empire State Games Try-outs
for those you raced on Thursday, you should do a hill
workout in CP by reservoir--6-10 hill repeats)
SUNDAY, JUNE 22 (ON YOUR OWN)
long easy distance run (e.g. 7-12 miles)
MONDAY, JUNE 23 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of June 10, 2003 - June 16, 2003
NOTE: This Saturday is the MAC Championship in Astoria
Queens
TUESDAY, JUNE 10 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Drills & strides
7:30pm Start Intervals
5-7 x 600m @ faster than 3k (slightly faster than last week's 1000m)
2:00 min rest
warm down--15 to 20 minutes
WEDNESDAY, JUNE 11 (ON YOUR OWN)
medium run: 6-8 miles easy
Holmdel Invitational
Holmdel NJ
THURSDAY, JUNE 12 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Drills & strides
7:30pm Start Intervals
3 x 500m @ 800m pace
7 min rest
warm down--15 to 20 minutes
FRIDAY, JUNE 13 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, JUNE 14 (ON YOUR OWN)
MAC Championship in Astoria Queens
steady state for those not racing
SUNDAY, JUNE 15 (ON YOUR OWN)
long easy distance run (e.g. 7-12 miles)
USATF-New England Championship in Boston
MONDAY, JUNE 16 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of June 3, 2003 - June
9, 2003
TUESDAY, JUNE 3 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Strides
7:30pm Start Intervals
PLEASE NOTE THE REST
1 x 400m @ mile
2 min rest
1 x 400m @ mile
2:00-2:15 rest
1 x 600m @ mile (important interval)
3 min rest
1 x 800m @ mile (important interval)
2 min rest
2 x 400m @ mile
2 min rest
warm down--15 to 20 minutes
WEDNESDAY, JUNE 4 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, JUNE 5 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:15pm Strides
7:30pm Start Intervals
if you're not racing Saturday:
4 x 200m @ than 800m pace
30 second rest
Break
4 x 200m @ 800m pace
30 second rest
Break--optional 3rd set
4 x 200m @ 800m pace
30 second rest
warm down--15 to 20 minutes
FRIDAY, JUNE 6 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
pre-race routine
SATURDAY, JUNE 7 (BOSTON or NEW JERSEY)
Boston High Performance
http://www.bostonhighperformance.com/
USATF New Jersey Championship--email me only if you plan to compete
www.usatfnj.org/tf/track&field_schedule.html Monmouth University
West Long Brach, NJ
9:00am - 5000m
9:45am - 5000m racewalk
10:00am - High Jump
11:15am -400m hurdles
100m trials
100m/110m hurdles trials
1500m
400m
100m/110m hurdles finals
100m finals
3000m steeplechase
800m
200m
SUNDAY, JUNE 8 (ON YOUR OWN)
long easy distance run (e.g. 7-12 miles)
MONDAY, JUNE 9 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of May 27, 2003 - June
2, 2003
www.usatfnj.org/tf/track&field_schedule.html Monmouth University
West Long Brach, NJ
9:00am - 5000m
9:45am - 5000m racewalk
10:00am - High Jump
11:15am -400m hurdles
100m trials
100m/110m hurdles trials
1500m
400m
100m/110m hurdles finals
100m finals
3000m steeplechase
800m
200m
SUNDAY, JUNE 8 (ON YOUR OWN)
long easy distance run (e.g. 7-12 miles)
MONDAY, JUNE 9 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
TUESDAY, MAY 27 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch (or at Dyckman at 6:55pm)
7:20pm Drills & strides
7:30pm Start Intervals
3 x 1000m @ 3k
3:00 rest (200 jog recovery)
1-3 x 300m @ 800m pace
walk back for 2:30 rest
Frank:
2-3 x 600m @ 1:48-1:52 pace
4 x 200m @ 800m pace
warm down--15 to 20 minutes
Potter & Bell--racing at Warwick HS
WEDNESDAY, MAY 28 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, MAY 29 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Drills & strides
7:30pm Start Intervals
if you're racing Sunday, run your race pace
milers do 4-6 x 400s @ mile pace
800m do 5-7 x 200s @ 800m pace
if you're NOT racing:
8-10 x 400s @ mile pace
if you're racing Saturday, please talk to me
warm down--15 to 20 minutes
FRIDAY, MAY 30 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, MAY 31 (BOSTON @ 6:00pm)
Boston High Performance
pre-race routine
SUNDAY, JUNE 1 (ON YOUR OWN)
long easy distance run (e.g. 7-12 miles)
Meet at Randolph, NJ
MONDAY, JUNE 2 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of May 20, 2003 - May
26, 2003
TUESDAY, MAY 20 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch (or 6:55pm at Dyckman)
7:20pm Drills & strides
7:30pm Start Intervals
For milers, 3k and 5k:
3 x 800m @ slightly faster than 3k (same as last week)
2:00 rest
2-3 x 400m @ mile pace or slower
90 second rest
For 800m runners:
3 x 800m @ slightly faster than 3k (same as last week)
2:00 rest
break
2 x 400m @ slower than 800m
3-4 min rest between 400s
warm down--15 to 20 minutes
WEDNESDAY, MAY 21 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, MAY 22 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch (or 6:55pm at Dyckman)
7:20pm Drills & strides
7:30pm Start Intervals
6-9 x 300m @ 800m pace
slow walk back (approx. 2:15 rest)
warm down--15 to 20 minutes
FRIDAY, MAY 23 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, MAY 24 (BOSTON @ 6:00pm)
Boston High Performance
SUNDAY, MAY 25 (ON YOUR OWN)
long easy distance run (e.g. 7-12 miles)
MONDAY, MAY 26 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of May 13, 2003 - May
19, 2003
RACE: Columbia Track Meet on Saturday,
May 17th at 6pm
TUESDAY, MAY 13 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch (or meet at Dyckman at 6:55pm)
7:20pm Drills & strides
7:30pm Start Intervals
6-8 x 600m @ faster than 3k (slightly faster than last week's 1000m)
2:00 min rest
warm down--15 to 20 minutes
WEDNESDAY, MAY 14 (ON YOUR OWN)
medium run: 6-8 miles easy
Corporate Challenge Race for Charlotte, Jerome and ????
THURSDAY, MAY 15 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Drills & strides
7:30pm Start Intervals
If you are NOT racing Saturday at Columbia, please let me know and
I will email you the track workout.
If you are racing Saturday, run 5-6 miles plus 4-6 form strides
in the middle of the run. Good place to do the strides is
Columbia track or in Central Park on the dirt track up near 104th
street on the West Side.
warm down--15 to 20 minutes
FRIDAY, MAY 16 (ON YOUR OWN)
pre-race routine of 4-5 miles + strides if you didn't do them yesterday!
SATURDAY, MAY 17 (COLUMBIA @ 6:00pm)
Louie Anthony Williams Memorial T&F Festival
Columbia Track at Baker Field
4:30pm registration
6pm-10m meet for College, Open & Masters
ORDER OF EVENTS
2 mile
800m
Hero's 4 x 200m for policemen & firemen
100m trials
100h
400m
100m finals
1500m
200m
4 x 800m
4 x 400m
4 x 100m
4 x 200m
SUNDAY, MAY 18 (ON YOUR OWN)
long easy distance run (e.g. 7-12 miles)
MONDAY, MAY 19 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of May 6, 2003 - May
12, 2003
TUESDAY, MAY 6 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch on the track (or meet at Dyckman for
warmup)
7:20pm Drills & strides
7:30pm Start Intervals
4 x 1000m @ slightly faster than 3k
3:00 min rest (200 jog recovery)
1-3 x 200m @ 800m pace
200 jog recovery
warm down--15 to 20 minutes
WEDNESDAY, MAY 7 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, MAY 8 (COLUMBIA @ 7:00pm)
7:00pm Warm up & stretch
7:20pm Drills & strides
7:30pm Start Intervals
6-9 x 300m @ slower than 800m pace
100 walk back to start
warm down--15 to 20 minutes
FRIDAY, MAY 9 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, MAY 10 (CENTRAL PARK HILLS @ TBD)
6-10 short CP hills – the regular rountine
Email for exact time charlotte.cutler@fco.gov.uk
(I'm in Houston)
St. John's Invitational
Princeton Invitational (Evan, Frank & Stuart)
The Big Day for Kim and Frank in Houston!
SUNDAY, MAY 11 (ON YOUR OWN)
long easy distance run (e.g. 7-12 miles)
MONDAY, MAY 12(ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of April 22, 2003 - April
28, 2003
NOTE: Start time--7pm
TUESDAY, APRIL 22 (RIVERBANK @ 7:00pm)
7:00pm Warm up & stretch
7:15pm Drills & strides
7:30pm Start Intervals
1 x 1200m @ slightly slower than 3k
1 x 1000m @ 3k
1 x 800m @ 3k
1 x 600m @ mile
1 x 400m @ faster than mile
2:30 rest (200 jog recovery)
warm down--15 to 20 minutes
WEDNESDAY, APRIL 23 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, APRIL 24 (RIVERBANK @ 7:00pm)
7:00pm Warm up & stretch
7:15pm Drills & strides
7:30pm Start Intervals
4-5 x 400m @ mile pace
2 min rest between intervals
break
4-5 x 400m @ mile pace
2 min rest between intervals
warm down--15 to 20 minutes
FRIDAY, APRIL 25 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, APRIL 26 (ON YOUR OWN)
if not racing, medium run at a good clip
if racing, pre-race routine
SUNDAY, APRIL 27 (ON YOUR OWN)
long easy distance run (e.g. 7-12 miles)
Yale Springtime Invitational
NYRRC Scoring Race--4 miler--Charlotte, Alexandra, Chris P, Jerome
MONDAY, APRIL 28 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of April 15, 2003 - April
21, 2003
TUESDAY, APRIL 15 (RIVERBANK @ 6:30pm)
6:30 pm – Warm up & stretch
6:45 pm – Drills & strides
7:00 pm – Start Intervals
5-6 x 800m @ slightly faster than 3k (same as last week)
2:30 rest (200 jog recovery)
warm down – 15 to 20 minutes
WEDNESDAY, APRIL 16 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, APRIL 17 (THE ARMORY @ 6:30pm)
6:30 pm – Warm up & stretch
6:45 pm – Drills & strides
7:00 pm – Start Intervals
15 x 200m @ slower than 800m pace
75 second rest
(Armory again b/c high 30s & rain forecasted)
if you're feeling exhausted, skip this workout & come to Saturday's
practice.
warm down – 15 to 20 minutes
FRIDAY, APRIL 18 (ON YOUR OWN)
recovery run: 6-7 miles
for 40+ athletes, bike 30-40 minutes
SATURDAY, APRIL 19 (RESERVOIR @ 9:30am)
warm up
2-3 loops of reservoir hard
3 min rest between loops
warm down
Email me only if you will be there
West Point Invitational
SUNDAY, APRIL 20 (ON YOUR OWN)
long easy distance run (e.g. 7-12 miles)
Happy Easter Bunny!
MONDAY, APRIL 14 (ON YOUR OWN)
off or light jog
for those in their 20s, day off every 14 days
Workout Week of March 25, 2003 - April
1, 2003
TUESDAY, MARCH 25 (THE ARMORY @ 6:30pm)
6:30pm Warm up & stretch
6:45pm Drills & strides
7:00pm Start Intervals
National types:
for those running the 800m only at Nationals (Chris, Paul, Frank,
Devon)
4 x 200m @ 800m pace
45-60 second rest
break 4-5 min
4 x 200m @ 800m pace
45-60 second rest
for milers at Nationals (Jerome, Sid, Ana?, John, Marty)
2-4 x 400m @ mile race pace
2-3 min rest
for 3k at Nationals (Stuart, Mary, Stacy)
6-8 strides
1-2 x 400m @ 3k race pace (optional)
2 min rest
For those who raced at Front Runner's, but NOT going to Nationals:
if you're burned out from Indoors, this is a good time to rest or
do a medium/long run. (Jessica & Kim play cards!)
if you still want to do intervals, please let me know & I'll arrange
a fun workout
For those training for outdoors, please email me if you will be at
practice! Hope to see you!
warm down--15 to 20 minutes
WEDNESDAY, MARCH 26 (ON YOUR OWN)
Nationals types:
for 3k--easy 4-5 miles
for milers--easy 5-7 miles
for 800m--medium 5-7 miles
otherwise: medium run: 6-8 miles easy
THURSDAY, MARCH 27 (THE ARMORY @ 6:30pm)
6:30pm Warm up & stretch
6:45pm Drills & strides
7:00pm Start Intervals
for 800m at Nationals
6-8 strides
1-3 x 200m @ 800m race pace
1-2 x 150m @ slightly faster than 800m (optional)
warm down--15 to 20 minutes
Nationals types: for 3k--easy 4 miles + strides
for milers--easy 5-7 miles + strides on Thursday or Friday or day
off if necessary
For those training for outdoors, please email me if you will be at
practice! Hope to see you!
FRIDAY, MARCH 28 (BOSTON)
Tentative Schedule see http://www.usatfne.org/masters/boston2003/schedule.html
| 4:00 p.m. |
3000 Meters |
All Women |
| 4:45 p.m. |
3000 Meters |
M70+ |
| 5:05 p.m. |
3000 Meters |
All remaining men |
Nationals types:
for milers--easy 4 + strides
for 800m--easy 4-5 + strides on Friday or Saturday or day off if necessary
otherwise: medium run of 6-7 miles
SATURDAY, MARCH 29 (BOSTON)
Tentative Schedule see http://www.usatfne.org/masters/boston2003/schedule.html
| 9:00 a.m. |
60 Meters |
Preliminaries and Trials, All
|
| 10:30 a.m. |
60 Meters |
Finals, All |
| 11:45 a.m. |
Mile |
All Women |
| 12:15 p.m. |
Mile |
All Men |
| 2:00 p.m. |
400 Meters |
Timed Finals, All |
| 4:30 p.m. |
4 x 800 M Relay |
All |
Dick Shea Invitational at West Point
Evan
David
otherwise: steady state
SUNDAY, MARCH 30 (BOSTON)
Tentative Schedule see http://www.usatfne.org/masters/boston2003/schedule.html
| 9:00 a.m. |
200 Meters |
Trials, All |
| 10:30 a.m. |
800 Meters |
Timed Finals, All |
| 12:00 Noon |
200 Meters |
Finals, All |
| 1:00 p.m. |
3000 M Racewalk |
Women |
| 1:45 p.m. |
3000 M Racewalk |
Men |
| 2:45 p.m. |
4 x 400 M Relay |
All |
otherwise: long easy distance run (e.g. 7-12 miles)
MONDAY, MARCH 31 (ON YOUR OWN)
off or light jog
TUESDAY, APRIL 1 (THE ARMORY @ 7:00pm)
CPTC Intrasquad Relay
Workout Week of March 11, 2003 - March
17, 2003
TUESDAY, MARCH 11 (THE ARMORY @ 6:30pm)
6:30pm Warm up & stretch
6:45pm Drills & strides
7:00pm Start Intervals
For the milers & 3k & those training for outdoors
1 x 800m @ mile pace
90 second rest
1 x 400m @ mile pace
1 x 800m @ mile pace
90 second rest
1 x 400m @ mile pace
**3 sets for those training for outdoors**
For the 800m
1 x 400m @ 800m pace
1 min rest
1 x 200m @ 800m pace
1 x 400m @ 800m pace
1 min rest
1 x 200m @ 800m pace
(3rd set optional)
warm down--15 to 20 minutes
WEDNESDAY, MARCH 12 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, MARCH 13 (THE ARMORY @ 6:30pm)
6:30pm Warm up & stretch
6:45pm Drills & strides
7:00pm Start Intervals
2-3 sets of 3,2,1
1 x 300m @ 800m pace
1 x 200m @ faster than 800m pace
1 x 100m @ time irrelevant
5 min rest
1 x 300m @ 800m pace
1 x 200m @ faster than 800m pace
1 x 100m @ time irrelevant
5 min rest
1 x 300m @ 800m pace
1 x 200m @ faster than 800m pace
1 x 100m @ time irrelevant
warm down--15 to 20 minutes
**3-4 sets for those who are training for outdoors**
FRIDAY, MARCH 14 (ON YOUR OWN)
5-7 miles recovery run
If master 40+, bike 25-40 minutes instead of run
SATURDAY, MARCH 15 (ON YOUR OWN)
medium run: 5-7 miles easy for those going to Nationals
for those training for outdoors, steady state or hills depending
on the footing/weather
SUNDAY, MARCH 16 (ON YOUR OWN)
long easy distance run
7-8 miles for those going to Nationals
9-10 for those training for outdoors
MONDAY, MARCH 17 (ON YOUR OWN)
off or light jog
Happy St. Patrick's Day
for those in their 20s, you should be taking a day off every two
weeks, not every week.
Workout Week of March
4, 2003 - March 10, 2003
TUESDAY, MARCH 4 (THE ARMORY @ 6:30pm)
6:30pm Warm up & stretch
6:45pm Drills & strides
7:00pm Start Intervals
3 x 1000m @ 3k pace
3 min rest
1-3 x 300m @ 800m pace
walk back
Yes, longer stuff! Everyone needs 1000s especially those who are
out of shape, coming back from injury or starting to train for the
outdoor season and even those who are going to Masters Nationals---you
still have almost 4 weeks and we haven't done long stuff in awhile.
warm down--15 to 20 minutes
WEDNESDAY, MARCH 5 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, MARCH 6 (THE ARMORY @ 6:30pm)
6:30pm Warm up & stretch
6:45pm Drills & strides
7:00pm Start Intervals
6-8 strides for those racing Saturday.
If not racing on Saturday, 200s!
5 x 200m @ current 800m pace
5 x 200m @ ideal 800m pace
60 seconds rest between all intervals
Do NOT take a break!
warm down--15 to 20 minutes
FRIDAY, MARCH 7 (ON YOUR OWN)
pre-race routine
If not racing and a master 40+, bike 25-40 minutes instead of run
SATURDAY, MARCH 8 (THE ARMORY @ 9am--5pm)
www.mactrack.org
MAC meet
MAC OPEN & MASTERS CHAMPIONSHIP
3/8/03 9AM-5PM
RUNNING EVENTS
3000M RW
60MH (TIMED FINAL)
60M TRIALS (8 FASTEST TIMES TO FINAL)
60M FINAL
3000M
800M
1500M RW
200M
4X800M
400M
1500M
4X400M
FIELD EVENTS
SHOT PUT
LONG JUMP
POLE VAULT
HIGH JUMP
TRIPLE JUMP
if not racing, please email me
SUNDAY, MARCH 9 (ON YOUR OWN)
long easy distance run (e.g. 7-10 miles)
MONDAY, MARCH 10 (ON YOUR OWN)
off or light jog
Workout Week of February
18, 2003 - February 24, 2003
TUESDAY, FEBRUARY 18 (THE ARMORY @ 6:30pm) 6:30pm Warm up
& stretch 6:45pm Drills & strides 7:00pm Start Intervals
For the milers & 3k
1 x 800m @ mile pace 90 second rest
1 x 400m @ mile pace
4-5 min rest
1 x 800m @ mile pace 90 second rest 1 x 400m @ mile pace
For the 800m crowd--2-3 sets
2 x 400m @ slightly slower than 800m pace 1 min rest
Break 5-6 min rest between sets
2 x 400m @ slightly slower than 800m pace 1 min rest
Break 5-6 min rest between sets
2 x 400m @ slightly slower than 800m pace 1 min rest
warm down--15 to 20 minutes
WEDNESDAY, FEBRUARY 19 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, FEBRUARY 20 (THE ARMORY @ 6:30pm) 6:30pm Warm
up & stretch 6:45pm Drills & strides 7:00pm Start Intervals
will send out
warm down--15 to 20 minutes
if you're racing Friday, pre-race rountine
FRIDAY, FEBRUARY 21 (Armory @ 6pm)
MAC meet 3000m Racewalk 200m 1500m 400m 800m
http://www.mactrack.org/WEBINDOORSCHEDULE.htm
If you're not racing, medium run 5-7 miles easy
If master 40+, bike 25-40 minutes instead of run
SATURDAY, FEBRUARY 22 (CENTRAL PARK @ 8:30am)
Snowflake 4 miler NYRRC Scoring Race 8:30 men 9:30 women http://www.nyrrc.org/race/2003/r0222x00.htm
if you're not racing, medium run 5-7 miles easy
if you're racing Sunday, pre-race rountine
SUNDAY, FEBRUARY 23 (Harvard Track @ 11:00am)
USATF-NE Championship at Harvard (great meet!) Sunday, February
23
5000m mile 400m 800m 200m 3000m DMR
Schedule of Events: http://www.usatfne.org/track/2003-indoorchamps.pdf
if not racing, long easy distance run (e.g. 7-10 miles)
MONDAY, FEBRUARY 24 (ON YOUR OWN)
off or light jog
Workout Week of February 11, 2003
- February 17, 2003
TUESDAY, FEBRUARY 11 (THE ARMORY @ 6:30pm)
6:30pm Warm up & stretch 6:45pm Drills & strides 7:00pm
Start Intervals
For those racing Thursday at the Races, 4-6 strides
plus:
for 3k runners 2-3 x 400m @ 3k pace 200 slow jog
for milers 1-2 x 400m @ mile pace 200 slow jog
for 800m runners 3-4 x 200m @ 800 pace 200 slow jog
For Mary D, John A, Marie, Frank H, Stuart C strides
only--NO intervals at all (John A--if calves ache, no strides)
For David (we can talk at practice)--baton practice? 6 x 200m @
800 pace 60-90 second rest
For Mike G & Craig C, 4-6 x 400m @ mile pace (66-68 seconds)
not more than 2 min rest
For John C 3-4 x 1000m @ 3k pace (3:10-3:15), 38-39 per lap 3 min
rest (or hop in with Mike G for 6 x 400m)
For Harry 5-6 x 600m @ 2:00-2:06 pace, 40-42 per lap 2 min rest
warm down--15 to 20 minutes
WEDNESDAY, FEBRUARY 12 (ON YOUR OWN) pre-race
routine of 4 miles + strides
if not racing, medium run: 5-7 miles easy
THURSDAY, FEBRUARY 13 (THE ARMORY @ 7:00pm)
Thursday Night at the Races http://www.nyrrc.org/race/2003/thursnite.html
mile 400m 800m 2 mile 8 x 200m relay
warm down--15 to 20 minutes
FRIDAY, FEBRUARY 14 (ON YOUR OWN) Armory Collegiate
Invitational www.armorytrack.com 8:00pm DMR Women 8:50pm DMR Men
If master 40+, bike 25-40 minutes instead of run
slow recovery of 5-7 miles
SATURDAY, FEBRUARY 15 (ON YOUR OWN) if you're
feeling good, warm up, steady state of 20-35 minutes, warm down
if not, medium run if 6-8 miles easy
BU FastTrack Invitational http://www.bu.edu/track/Indoor/Valentine/valentinehome.html
SUNDAY, FEBRUARY 16 (ON YOUR OWN)
long easy distance run (e.g. 7-10 miles)
MONDAY, FEBRUARY 17 (ON YOUR OWN)
off or light jog
Workout Week of February 4, 2003 -
February 10, 2003
TUESDAY, FEBRUARY 4 (THE ARMORY @ 6:30 PM)
6:30pm Warm up & stretch
6:45pm Drills & strides
7:00pm Start Intervals
For 3k runners
4 x 800m @ 3k pace or slightly faster
2 min rest
1 x 200m @ mile pace
For the milers
3 x 800m @ faster than 3k pace (but slower than mile)
2 min rest
2 x 200m @ mile pace
60 sec rest
For the 800m runners
3 x 800m @ faster than 3k pace (but slower than mile)
2 min rest
2 x 200m @ 800m pace (or 150s)
90 sec rest
For Mary D & Mary R, strides & a couple fast 100s or 200s
to prepare for Millrose
warm down--15 to 20 minutes
| Group #1 |
|
| Craig C |
2:20-2:24 (35-36) |
| David |
2:20-2:24 (35-36) |
| Mike G |
2:20-2:24 (35-36) |
| Ken |
2:20-2:24 (35-36) |
| John C |
2:22-2:28 (35.5-37) |
| Tony |
2:20-2:24 (35-36) or 200s for relay? |
| Stuart |
2:24-2:28 (36-37) |
| Paul G |
2:24-2:28 (36-37) |
| Chris P |
2:24-2:28 (36-37) |
| |
|
| Armando |
coaching |
| James O |
timing |
| |
|
| Group #2 |
|
| Tom P |
2:32-2:36 (38-39) |
| Nick |
2:32-2:36 (38-39) |
| Price ? |
2:32-2:36 (38-39) |
| Paul B |
2:34-2:36 (38.5-39) |
| Devon |
2:34-2:36 (38.5-39) |
| Frank H |
2:34-2:38 (38.5-39.5) |
| Doug |
2:34-2:36 (38.5-39) |
| Sid |
2:38-2:44 (39.5-41) |
| Janice |
2:40-2:44 (40-41) |
| Alexandra |
2:40-2:44 (40-41) |
| Kim |
2:42-2:46 (40.5-41.5) |
| |
|
| Charlotte off |
| John A off |
| |
|
| Group #3 |
|
| Craig L |
2:48-2:52 (42-43) |
| Sue P |
2:48-2:52 (42-43) |
| John G. |
2:48-2:52 (42-43) |
| Lawrence |
2:48-2:52 (42-43) |
| Jessica |
2:48-2:52 (42-43) |
| Marty |
2:52-3:00 (43-45) |
| Chris S |
2:52-3:00 (43-45) |
| Jerome |
2:52-3:00 (43-45) |
| Harry |
2:52-3:00 (43-45) |
| Patrick C |
2:52-3:00 (43-45) |
| |
|
| Darlene |
sick |
| Laura |
work |
| |
|
| Group #4 |
|
| Marie |
2:56-3:00 (44-45) |
| Ana |
2:56-3:00 (44-45) |
| Jim M |
2:56-3:00 (44-45) |
| Brian |
2:56-3:00 (44-45) |
| Norman |
3:00-3:04 (45-46) |
| Jim O |
3:00-3:04 (45-46) |
| Mindy |
600s or 800s on your own |
| Sara |
|
| Jim A |
|
| |
|
| Charles |
off? |
| Melissa |
sprinters |
| Pat L |
injured |
| Bola |
injured |
| Eve |
off |
| Noah |
sprinters |
| Sue K |
upstate |
| Kira |
distance crew |
Workout Week
of January 21, 2003 - January 27, 2003
TUESDAY, JANUARY 21 (THE ARMORY @ 6:30pm)
6:30pm Warm up & stretch
6:45pm Drills & strides
7:00pm Start Intervals
For 3k runners and for those who are just getting back into shape
5-7 x 600m @ 3k pace
2 min rest
1-2 x 200m @ time irrelevant
For milers
2-3 x 600m @ mile pace--must hit your mile pace (these are the intervals
that matter)
3 min rest
4-6 x 200m @ 800m race pace
90 second rest
For 800m runners
2 x 600m @ slower than 800m but hard
long rest between 600m--approx 5-6 min rest
6 x 200m @ 800m race pace
90 second rest
warm down--15 to 20 minutes
WEDNESDAY, JANUARY 22 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, JANUARY 23 (THE ARMORY @ 6:30pm)
6:30pm Warm up & stretch
6:45pm Drills & strides
7:00pm Start Intervals
2-3 sets of 3,2,1
1 x 300m @ 800m pace
1 x 200m @ faster than 800m pace
1 x 100m @ time irrelevant
5 min rest
1 x 300m @ 800m pace
1 x 200m @ faster than 800m pace
1 x 100m @ time irrelevant
5 min rest
1 x 300m @ 800m pace
1 x 200m @ faster than 800m pace
1 x 100m @ time irrelevant
warm down--15 to 20 minutes
For those you are racing Friday or Saturday, strides only &
baton practice
FRIDAY, JANUARY 24 (THE ARMORY @ 1:30PM)
NY Elite
1:30pm Start
DMR
4 x 800m relay
60m Dash Trials
60m Hurdles Trials
400m
60m Finals
60m Finals
500m
800m
200m
mile
3000m
4 x 400m relays
If master 40+, bike 25-40 minutes instead of run
SATURDAY, JANUARY 25 (ON YOUR OWN)
BU Terrier Classic
11:00am mile
3:00pm DMR (CPTC B)
if not racing, long run
SUNDAY, JANUARY 26 (VCP TRACK @ 11:00am)
Please email me ONLY if you will attend practice
11:00am Warm up & stretch
11:30am Drills & strides
11:40am Start Intervals
1 x 1200m @ slightly faster than 5k
1 x 1000m @ 3k
1 x 800m @ 3k
1 x 600m @ mile
1 x 400m @ mile
Warm Down
MONDAY, JANUARY 27 (ON YOUR OWN)
off or light jog
Workout Week
of January 14, 2003 - January 20, 2003
UNIFORMS: Email me if you need a uniform! I'll
bring them to Tuesday's practice.
Note: 7:00pm Start at Thursday Night at the Races.
TUESDAY, JANUARY 14 (THE ARMORY @ 6:30pm)
6:30pm Warm up & stretch
6:45pm Drills & strides
7:00pm Start Intervals
Baton Practice
For those who are NOT racing at Thursday Night at the Races
8-10 x 400m @ mile pace
2 min rest
Group #1
Stuart
Tony
Tom P
Charles
David
John C
Charlotte
John A
Steve
Nick
For those who missed Sunday's bitter cold practice
3k runners
2-4 x 400m @ 3k pace
200 slow jog
milers
2-3 x 400m @ mile pace
200 slow jog
800m runners
3-5 x 200m @ 800 pace
200 slow jog
For Devon, Kim, Mary D, Marty
4-6 strides
OPTIONAL
1-2 x 400m @ mile pace
warm down--15 to 20 minutes
WEDNESDAY, JANUARY 15 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, JANUARY 16 (THE ARMORY @ 7:00pm)
Thursday Night at the Races, 7pm-10pm
http://www.nyrrc.org/race/2003/thursnite.html
mile
400m
800m
2 miles
FRIDAY, JANUARY 17 (ON YOUR OWN)
easy run of 5-7 miles
If master 40+, bike 25-40 minutes instead of run
SATURDAY, JANUARY 18 (ON YOUR OWN)
long easy distance run (e.g. 7-10 miles) with HILLS or medium steady
state of 3-5 miles within the long run
SUNDAY, JANUARY 19 (ON YOUR OWN)
medium run: 6-7 miles easy
MONDAY, JANUARY 20 (ON YOUR OWN)
off or light jog
Workout Week
of January 7, 2003 - January 13, 2003
Please email me if you will NOT be at practice tonight or Thursday.
I need to arrange the groups of 8 prior to practice. Thanks!
NOTE: We will have practice this SUNDAY at Van Cortland
track due to Thursday Night at the Races on Jan. 16th.
TUESDAY, JANUARY 7 (THE ARMORY @ 6:30pm)
6:30pm Warm up & stretch
6:45pm Drills & strides
7:00pm Start Intervals
Yes, the dreaded 1000s return one last time!
3 x 1000m @ 3k pace
3 min rest (200 jog recovery optional)
1-3 x 300m @ 800m race pace
walk back
warm down--15 to 20 minutes
WEDNESDAY, JANUARY 8 (ON YOUR OWN)
medium run: 6-8 miles easy
THURSDAY, JANUARY 9 (THE ARMORY @ 6:30pm)
6:30pm Warm up & stretch
6:45pm Drills & strides
7:00pm Start Intervals
for milers and 3k runners:
10 x 200m @ 800m race pace
90 second rest
for 800m runners
4 x 200m @ 800m current race pace
90 second rest
4 x 200m @ 800m ideal race pace
90 second rest
2-4 x 100s or 150s---time irrelevant
walk back
BATON Practice for women's 4 x 400m at Millrose
Warm Down 15 to 20 minutes
FRIDAY, JANUARY 10 (ON YOUR OWN)
long easy distance run (e.g. 7-10 miles)
MAC Relay Carnival @ 6pm-11pm
http://www.mactrack.org/
Distance Medley Relay ("DMR")
Sprint Medley
4 x 800m relay
4 x 400m relay
CPTC women's 4 x 400m relay for Millrose should run at the MAC Relay
Carnival
SATURDAY, JANUARY 11 (ON YOUR OWN)
medium run: 5-7 miles easy
If master 40+, bike 25-40 minutes instead of run
SUNDAY, JANUARY 12 (VCP @ 11:00am)
11:00am Warm up & stretch
11:30am Drills & strides
11:40am Start Intervals
Please email me ONLY if you will attend practice
MONDAY, JANUARY 13 (ON YOUR OWN)
off or light jog
|
