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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

    Got done with work early, I'm heading to the track now

    August 26, 2014

  • John G.

    Ok for people meeting at Atwater at 6 we will meet near the gate and do a proper warm up prior to starting. If anyone is starting earlier or going to shorewood please comment on here so I'm not frantically searching for anyone.

    August 26, 2014

    • Norman B.

      John, I plan on running track at Shorewood HS.

      August 26, 2014

    • A former member
      A former member

      I'm going to run at Shorewood HS

      August 26, 2014

  • Patrick B.

    I'll be a Atwater at 5:00 and do a 40 minute workout if anyone wants to join me. (I have volleyball at Bradford at 6:00 -- championships finals are tonight!)

    August 26, 2014

  • A former member
    A former member

    I will be at Shorewood track around 4:00 still. Not sure what my workout is yet.

    August 24, 2014

    • A former member
      A former member

      If anyone else is doing track not hills this is my plan:
      One mile warm up

      2 X 400 max effort (1:00 rest)

      2 mins recovery

      2X 800 max effort (1:30 rest)

      2 mins recovery

      3X1200 at 7:45 pace (2:00 rest)

      1/2 mile cool down.

      August 26, 2014

  • John G.

    Atwater hills, 1 set = 1 hill up (hard), 1 hill down (recovery), 1 stairs up (hard), 1 hill down (recovery) . We'll do this 6 times and obviously warm up and cool down before and after the workout.

    August 18, 2014

    • Chris W.

      Do you know if there is a track open to the public out west (lake country)?

      August 24, 2014

    • A former member
      A former member

      Chris- I will FB you with a friend who runs out there and she can tell you

      1 · August 24, 2014

  • John G.

    Note location change for people who do not check the location.

    August 18, 2014

10 went

  • A former member
  • A former member
  • A former member
  • A former member
  • A former member
  • A former member
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