Back to the track!
MONDAY, MARCH 20, 2017
It's time for Annapolis Striders track workouts! The evenings are brighter with the time change, and, unlike last week when a Nor'easter-driven snowstorm was forecast, the forecast for tomorrow evening here in Annapolis is temperatures in the high 50s with only a slight chance of a shower.
Here are two different workouts for track this inaugural week. (The key is posted below the workouts.)
For those not running a marathon this weekend:
2 mile wu vf
6x100 strides
4x200 f (50) [400]
1x800 g [600]
2x400 f (200) [400]
3x250 f (150)
0.5 mile wd
For this weekend's marathoners (me!):
15 mins wu
4x100 strides
2 miles at marathon pace
0.5 mile wd
If you want to run with me in Annapolis, show up tomorrow (Tuesday) evening on the Maryland Hall side of the track, warmed up, at 6:30 pm. (Or join me at the Maryland Hall parking lot at 6 pm for warm up.)
Wherever you find a track to run on, I hope you enjoy working on getting faster!
KEY
Basics:
S: = Stretching time
m = minutes of activity
:40 = 40 seconds of activity
800 = 800 meters
7x = 7 times the distance
4-6x = 4 to 6 times the distance
wu = warm-up
wd = warm-down (typically 800)
nt = no training
Tempos:
vf = very fresh. Up to 65% effort. Slow, very easy running. For jogging, first stage of warm up, cool down
f = fresh. 65-75% effort. A normal paced run, conversational pace. For recovery, easy, most marathon and half marathon training runs
f+ = fresh plus. 75-80% effort. Can still talk but getting harder. For pick ups, tempo runs, easy hills, half marathon and marathon racing
g = good. 80-90% effort. Over lactate threshold. Difficult to talk but not hardest or race pace. For intervals, hard hills, 10K to 10 mile races
h = hard. 90-95% effort. But not all out for the distance. Race pace intervals, 5K to 10K races
r = race. 95-100% effort. All out for the distance. Mile to 5K races
rs = racing strides. 100 f lifting legs, short pause between
bu = build-ups. Start f; by the end run close to h
Intervals:
(XX) = recovery distance/minutes between intervals
[XX] = recovery distance/minutes between sets
{XX} = total time of workout
Specifics:
e3obu = Every third one build up tempo
DMP = Dave Martin Pace run - Slower than MRP, usually longer distances
Run f to f+, a controlled tempo run pace
MRP = Marathon Race Pace
Run f+ to g, just below lactate threshold effort
