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New Meetup: Tuesday Track Workout Wildcard Week

From: Andy M.
Sent on: Monday, June 21, 2010 7:28 PM
Announcing a new Meetup for The Boston Running Meetup Group!

What: Tuesday Track Workout Wildcard Week

When: Tuesday, June 22,[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

It's the 4th Tuesday of the month and you all know what that means...Fartleks!!!

Sounds like an intestinal disorder, doesn't it?

Actually, fartlek is Swedish for speed play. Fartleks are an unstructured, fun way to introduce speed training into your workout and consists of bursts of speed in the midst of a training run. There are a variety of ways in which to do fartleks and they can be run almost anywhere.

The advantages of fartlek training include:

* Training your body to run anaerobically (meaning without oxygen).
* Preparing your legs to absorb and feel a variety of paces.
* Enhancing your awareness of your ability to maintain varying paces at different distances.

To complete a fartlek workout you need to:

1. Warm up.
2. Run at an easy trainng pace.
3. Interject bursts of speed for differing distances throughout your run.
4. Speed should vary as well as burst times. Bursts should be maintained from 15 seconds up 2.5 to 3 minutes.
5. Recovery time should equal two thirds of your burst time but needs to be faster than an interval recovery jog.

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/13869179/

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