New Meetup: Tuesday Track is TMIRCE-Riffic!

From: Andy - ti.mer.see - M.
Sent on: Monday, July 5, 2010 1:17 PM
Announcing a new Meetup for The Boston Running Meetup Group!

What: Tuesday Track is TMIRCE-Riffic!

When: Monday, July 19,[masked]:30 PM

Where:
Harvard Track
95 North Harvard Street
Allston, MA 02163

Looking to add a little speed/variety to your running routine? Do a track workout! Regardless of your ability level, track workouts are fun and will DEFINITELY improve your running.

Meet at the Harvard track at 6:30 pm, rain or shine or otherwise.

The track is here: http://maps.google.com/maps?f=q&source=s_q&hl=en&geocode=&q=harvard+track&sll=42.355683,-71.111206&sspn=0.009942,0.01929&ie=UTF8&ll=42.364886,-71.119781&spn=0.019881,0.038581&z=15&iwloc=A

The workout is a simple speed workout designed to add some variety to our otherwise boring lives ;)

The rest of this details the workout and highlights a few things I think are important to remember. Skip it if you would rather just wing it and meet us at the track. We'll fill you in there.

If you have never run on a track before, don't worry if none of this makes sense right now. As much as I will try to prep you, it usually just takes a few laps around the track for all of this to sink in.

Workout

We're doing it again! Let's see the improvement!

1 x 1600 (w/ 3/4-100% time recovery)
1 x 1200 (w/ 3/4-100% time recovery)
2 x 800 (w/ 3/4-100% time recovery)
1 x 400 (w/ 3/4-100% time recovery)
1 x 200 (cool down)

1600 m as fast as you comfortably can
1200 m 1 second per lap slower than 5k pace
2x800 m @ 5k pace
400 m @ 2 seconds faster than 5k pace
200 m as fast as you can without losing control of your bodily functions ;)

This week will be fun! We're gonna run the mile and record our times; then in three weeks see how much awesomerer we've gotten since we did it last!!!

What does that mean?
1. The distances (200, 400, 800, etc.) are the distances we run on the track. Each lap around the track is 400 meters.

2. Each lap is supposed to be run at a certain speed, based on your 5k pace. Don't know what your 5k pace is? Read my instructions below to calculate your 5k pace.

*3. The recovery interval (RI), which is indicated in parentheses, may be a specified timed interval or a distance that you walk/jog.


Things to remember
Track workouts (in my opinion) are supposed to be FUN! Don't be intimidated or dread a track workout. This is supposed to be a fun supplement to your other "normal" runs. With all of us out there encouraging each other it should be a blast.

Bring a running stopwatch/wristwatch if you have one! Using the start/lap/stop function will help you pace yourself on each lap.

Don't push it! If something hurts or starts to feel tight, don't risk an injury because you ran too hard on your first track workout of the summer. We have plenty of time to ease in...

Bring water for the end!!!

5k pace instructions
Decide how fast you would like to run a 5k. Choose a time that is reasonable yet challenging. Convert that time to seconds, and divide the seconds by 12.5 (the number of 400 meter laps it takes to run 5k). That is your 5k pace.

As an example, I might decide a reasonable yet challenging goal time for a 5k is 24 minutes.
24 minutes x 60 seconds per minute = 1440 seconds
1440 seconds divided by 12.5 laps in a 5k ~= 115 seconds / lap

This means that I will run the workout according to a pace of 115 seconds / lap.

I will also have pacing charts available at the track, so don't fret.

Learn more here:
http://www.meetup.com/bostonruns/calendar/14006516/

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