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Tuesday Track/Hill (Interval workouts)

Please read the following before RSVPing 
1) I am not a coach my workouts posted are only a suggestion feel free to do whatever you desire. (Be that walking around the track or running the surrounding neighborhood) 
2) NO ALCOHOL on school properties (this should not need to be stated but I feel the need to say it). 
3) track etiquette please be aware of other runners lane 1 is generally reserved for interval work so please do not walk/jog in the lower lanes. 
4) Warming up is essential in staying injury free. 800 meters to 1 mile warmup will usually suffice but if you're sore in a particular area some static stretching may help. Dynamic stretching helps as well (particularly in warmer weather). NOTE: We will warm up together prior to starting the workout. 
5) We have been successfully doing track workouts for 3 years now please contact me (John Gamrat) if you have any questions or concerns.

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  • A former member
    A former member

    Great workout! Thanks Anne!

    July 15, 2014

    • A former member
      A former member

      No lie- loved that one! Way better than 3 sets of 400s! Glad you got a good workout.

      July 15, 2014

  • A former member
    A former member

    Rain or shine I will be there

    July 15, 2014

    • Sun T.

      I'll be there, too! Can't be afraid of a little rain in this sport :)

      July 15, 2014

    • A former member
      A former member

      Already got rained on- have fun!

      July 15, 2014

  • Patrick B.

    I'll be there around 5:00. Running until 5:40.

    July 15, 2014

  • A former member
    A former member

    Will run around 4:15 to be ready for vball at 6:00

    July 11, 2014

    • A former member
      A former member

      will join you!

      July 15, 2014

    • Lynn B.

      I'm going to meet Anne at 4:15

      July 15, 2014

  • A former member
    A former member

    Here is my speed workout- can't wait for the 100s in the middle...
    one mile warm up

    400 meters @ 5K pace
    1 min rest
    800 meters @ 5K pace
    1 min rest
    1600 @ 5k-10k pace
    3 mins rest
    10X100 ten seconds rest between each one, max effort
    3 mins rest
    1600 @ 10K pace or faster
    2 mins rest
    800 @ 10K pace or faster
    1 min rest
    400 @ max effort

    1 mile cool down

    2 · July 14, 2014

    • Kay B.

      This looks pretty sweet. Although I probably won't come until 5pm I'm going to try to do this after running 2miles to Shorewood HS.

      July 15, 2014

  • A former member
    A former member

    Taper week. Run hard you guys! I'll miss you!

    July 15, 2014

    • A former member
      A former member

      Have fun in napa! Enjoy the wine- after the race!!

      July 15, 2014

  • A former member
    A former member

    I'll be there at 5!

    July 14, 2014

  • A former member
    A former member

    If I can get there earlier I will probably start around 5:30.

    July 14, 2014

  • Arun S.

    I will start little early, around 5:15-5:30pm, and might tweak John's workout little bit and do 3-4 mile repeats instead.

    July 14, 2014

  • Sun T.

    I'm doing a completely different workout but may come for the company!

    1 · July 14, 2014

  • A former member
    A former member

    Workout will be tempo intervals of[masked] meters with 400 jogging rest Then 800 meters of on and offs (jog the curves and an elongated stride focusing on form on the straightaways) Intervals should be around 10k pace for the 2000's. As always we will begin WARM UP together 6:05. If anyone is starting earlier please state so to avoid confusion.

    July 13, 2014

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