Tuesday Track 8/31

The endless summer continues. This Tuesday both strength and speed. Meet at the Danehy track behind the Fresh Pond mall, and we will be prompt with the fading light.
David Rudisha runs 1:41:01 800M WR #2	Long version 1200 @ 5-8K pace 800 @ 5K pace 400 @ 3K pace 800 @ 5K pace 1200 @ 5K pace (200 x 6) @ mile pace 200 rest after all Short version: 1200 @ 5-8K pace 800 @ 5K pace 400 @ 3K pace 800 @ 5K pace (200 x 4) @ mile pace 200 rest after all 6:30 pm Warmup 6:55 pm Meet for drills 7:05 pm Start Intervals 7:35 pm Cooldown / stretching
-> Calculate your threshold/interval pace <-

posted by tmcnatt in Uncategorized on August 30, 2010

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Walden Pond Trail Run this Sunday August 29th

The forecast is for 90 degress this Sunday so join us for a trail run at Walden Pond / Lincoln Woods in Concord this Sunday at 8:30 AM. Come out for a nice trail run and a refreshing post run cool down swim in the pond. The plan is to run for an hour then take a refreshing dip in the pond.

We will meet adjacent to the bathrooms in the main parking lot.  The parking fee is $5 a day or $35 for the season. The ticket machine does not take $20 bills.
 
Information and directions to Walden can be found at http://mass.gov/dcr/parks/walden

You don’t have to rsvp but you do need to arrive on time.

 

Geoffrey

posted by Newtonian in Uncategorized on August 27, 2010

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Fresh Pond Thursday 8/26 2.5M

One lap and a dry night hopefully 6:30 PM - Meet at the usual Thursday night field off of Huron ave located around a quarter mile clockwise from the pump house parking lot zone where the path is dirt.

posted by tmcnatt in Uncategorized on August 25, 2010

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Track Tuesday 8/24

A taste of fall and possible showers forecast for Jon’s last Tuesday with us this season. The workouts will now lean towards xc strength and 5K speed. Meet at the Danehy track behind the Fresh Pond mall.
David Rudisha runs 1:41:09 800M WR	Long version 1200 @ 5-8K pace 3 x 1000 @ 5K/3K/5K pace - surge the middle 200 3 x 600 @ 5K/<3K pace - surge the last 200 200 rest after all Short version: 600 @ 5-8K pace 2 x 1000 @ 5K/3K/5K pace - surge the middle 200 2 x 600 @ 5K/<3K pace - surge the last 200 200 rest after all 6:30 pm Warmup 6:55 pm Meet for drills 7:05 pm Start Intervals 7:35 pm Cooldown / stretching
.
-> Calculate your threshold/interval pace <-

posted by tmcnatt in Uncategorized on August 23, 2010

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Track Tuesday 8/10

Meet at the Danehy track behind the Fresh Pond mall. Last mostly strength workout with the Covered Bridges 10K on Saturday.
Long version (1600, 800) x 2 400 x 2 400 rest after the 1600, otherwise 200 rest	Short version: (1200,400) x 2 400 x 2 400 rest after the 1200s, otherwise 200 rest
	6:30 pm Warmup 6:55 pm Meet for drills 7:05 pm Start Intervals 7:35 pm Cooldown / stretching
-> Calculate your threshold/interval pace <-

posted by tmcnatt in Uncategorized on August 9, 2010

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