Track Workout: Week 4

Jog, active warm-up, stretch

1 set of 2x300, rest 1:20 between 300s

3 sets of 2x400, rest 1:20 between 400s, rest 3 minutes between sets

1 set of 2x200, rest 1:00 between 200s

Cool down, stretch

Leg Strength and Endurance: Week 8

5 circuits w/ 30 sec between exercises, no time between circuits

Stadiums

For anyone interested, I'm going to start posting stadium workouts for the next 12 weeks or so. The ideal situation is to do these in a stadium or on a staircase with ~50 steps, but you can adjust as needed. You're either going to jog or sprint up, where jogging is the default. You can either walk or jog slowly down. "Small" means small stadium steps or one stair at a time if you're using regular stairs, and "big" is large stadium steps or two regular stairs at a time. If you want to join the New Haven group for these, let me know.

Weeks 1 & 2

44 total stadiums

6 big, 2 small

8 big (alt sprint 2 and jog 2 for the 8), 2 small

4 big (jog 2, sprint 2), 4 small

4 big (jog 2, sprint 2), 4 small (jog 2, sprint 2)

4 big, 2 small, 2 big, 2 small (sprint)

1 x 20 each calf raises

April 24

Wanted to get the blood flowing and feel out how my knees are doing.  150 forehands at the pole...probably hit two dozen.

April 23

Taking a few days off in hopes that some knee soreness clears up. Low impact time on the bike and stretching.

April 19

Pulled some neck muscle coughing....and continued to drag ass around.  Not inspiring.

Track Workout: Week 3

Jog, active warm-up, stretch

2 sets of 3x400, rest 1:30 between 400s, rest 4 minutes between sets.

2 sets of 2x300, rest 1:30 between 300s, rest 3 minutes between sets.

1 set of 2x400, rest 1:30 between 400s

Cool down, stretch

Leg Strength and Endurance: Week 7

5 circuits w/ no rests between exercises or circuits

April 14 and beyond...

Only FUN tournament of the year...Henlopen on Saturday and Sunday.  Dragging ass and behind on a bunch of things.  Will begin making them up to get back on track today.

April 11,12,13

Another busy midweek stretch.  I owe many burpees and the leg circuit tonight after class.  Tomorrow morning I hope to make it to the track.

April 11

38 burpees.

Recognize, there can only be one hardest working team in the country.

Track Workout: Week 2

Don't forget to time yourself and your rest intervals.

Jog, active warm-up, stretch

Edit: run two miles at a reasonable pace. There is some intentional flexibility for you here. I'd imagine that reasonable is under 15 minutes for men and 17 for ladies.

Break for 5 minutes.

2 sets of 2x400, rest 1:30 within sets, and 4 minutes between.

Cool down, stretch

Leg Strength and Endurance: Week 6

5 circuits w/ no rests between exercises or circuits.


That should be fun.

April 10

Last night of indoor..and 75 burpees.  36 for yesterday, 37 for today, and 2 to make it a round 3 sets of 25.

April 9

Track workout, alone, at RHAM.  68, 69, 71, 72, 74....and something that I couldn't read as I fought off the need to vomit.  Probably about a 79.  Felt like ass.  Oh, how I've missed you, 400s.

35 burpees.

April 7

After two days of excuses like "life got in the way," did 100 burpees tonight before bed.  32 to make up for Tuesday, 33 for yesterday, 34 for today and 1 for good measure. Broke them up into five sets of 20 and banged them out in about a half hour.

April 6

Hopes and dreams, signifying nothing.

April 5

Thought a lot about the team. Accomplished nothing.

April 4

31 Burpees.  This week's Leg Strength and Endurance workout.

Track Workout: Week 1

This is the first week of team track workouts.  A few basic guidelines:

• Run your track workouts with someone else whenever you can.  Running them alone sucks...and running them together is great bonding...not to mention is a better workout.  Use the email list to find people in your area to run with.
• Post your times, results, thoughts afterwards.  Especially when I'm running alone (which sucks, see above), knowing how you felt, pushed through that long set, or puked reminds me why I'm doing the workout in the first place.
• Stretch, active warm-up and cool down as needed before and after...your body will thank you.

Here is this week's workout. Enjoy.

Jog, active warm-up, stretch

3 sets of 2x400, rest 1:30 between 400s, rest 4 minutes between sets

This is to get your muscles used to oxygen debt, not to build speed, so keep a steady pace throughout.

4x100 yard accelerators – start at jog and increase pace steadily to reach full speed by end

Cool down, stretch

Leg Strength and Endurance: Week 5

Week 5: 5 circuits w/ 30 sec between exercises, no time between circuits.


Several people have commented to me lately that these are harder than they look.  So is being as good as you can possibly be.


Recognize.

April 3

IOP with low numbers, some sprints and 30 burpees.

April 2

This week's leg strength and endurance workout, plus 29 burpees.  One set of 15 and then a second set of 14.  Felt good.  Hoping to get on the bike later tonight.

April 1

28 burpees.2 sets of ten and one of 8. Much better form.

March 30, 31

Had a long night on Wednesday and missed my burpees.  Made them up yesterday and then did yesterday's this morning.  26 and 27 respectively.

I've been thinking about breaking them into smaller sets to work on form and explosiveness instead of making it an endurance event...but I'm not sure.  Thoughts?