Although the Somerville Road Runners are a very social club, we're also very serious about our running. Recently (well, geologically speaking...), we began weekly track workouts.
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You must be a SRR member to participate in the workouts. (You are welcome to come to a session as a guest if you would like to check us out.)
Please contact Coach Joe O'Leary if you have any questions about track workouts.
Starting Tuesday, May 5, we will be resume our outdoor program at the Tufts Outdoor Track - Ellis Oval/Zimman Field We will meet at 6:30 PM on May 5th and at 7:00 P.M. from May 12 onwards. (Tufts outdoor track)
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...she walked onto the dimly-lit track and as the sound of her heels resonated
off of the concrete walls I asked..."what's the workout tonite doll?"
Glad you asked. |
FORTITUDINE VINCIMUS
(By endurance we conquer)For an explanation of the paces/terms referred to in the workouts below, click here.
Pace charts are located Here. You will find your name there if you are an SRR Track "regular."
The Workouts:
Tuesday, July 15 - 7:00 PM
Tufts Outdoor Track
Packard St Hills
Those running less than 40 miles per week:
2 sets of
Those running 40-49 miles per week
2 sets of
Those running 50 +
2 sets of
*** RACES THIS WEEK ***
Tuesday, July 22 - 7:00 PM
Tufts Outdoor Track
All runners will be doing 1600 meter repeats at THRESHOLD pace with
2:30 rest between each one. The kicker here is that you must run
the THIRD lap of each 1600 at REPEAT pace and then slow back down to
THRESHOLD pace for the final lap. The number of 1600s you do depends upon
your weekly mileage
0 - 45 miles per week: 3
46-59 miles per week: 4
60+ miles per week: 5
*** RACES THIS WEEK ***
Tuesday, July 29 - 7:00 PM
Tufts Outdoor Track
*** NO TRACK WORKOUT THIS WEEK ***
If you are so inclined, come on up to Newburyport MA on Tuesday evening to run
the Yankee Homecoming 10 Miler. Otherwise, take an easy Tuesday or do a
tempo run
*** RACE THIS WEEK ***
Tuesday, Aug 5 - 7:00 PM
Tufts Outdoor Track
Those running less than 50 miles per week:
Those running more than 50 miles per week
*** RACES THIS WEEK ***
Interval Groups A, B, & C - 2 sets of the following
All other Groups - 2 sets of the following
Tatyana Podznyakova workout:
This workout is one continuous run in which you alternate the pace every 800
meters between THRESHOLD pace and MARATHON pace. For those of you not on the
chart or who do not know your MARATHON pace, run the the MARATHON paced 800s
approximately 15 seconds slower (per 800) than the THRESHOLD paced ones.
Straight up Cruise Intervals
No "twists" this week. Just a bread and butter cruise interval workout. Everyone does N x 1600 at THRESHOLD pace with 1:00 rests where "N" depends upon your weekly mileage
That's right. If you are doing 60+ miles per week, I heartily recommend you actually do 6 of these if you can. If nothing else it will teach you to actually run the right pace for these instead of a faster pace you know you can run.
Eastern Ave Hill Workout
We do not meet at the track tonight. Instead we meet in Arlington Center and run the dreaded Eastern Ave Hill. Your reward for this is to join us at the Blue Ribbon Barbeque afterwards on Mass Ave in Arlington for some refueling. Read all about the workout here
A gentle reminder that we are using the track under the good graces of Tufts University. It is a great facility and we are lucky to be able to utilize it on Tuesday nights. We need to respect the Tufts community, the facility, and our fellow runners, both those on our club as well as other runners will might be working out at the same time as us. A few important things to remember:
1. Stay off the inside lanes unless you are running the fast portion of your workout. If you are doing a recovery jog or warming up or cooling down stay as far to the outside as you can. Other runners will be running fast on the inside lanes and they need room to move. Don't even think about being in the first 3 lanes unless you are running the fast portion of your workout.
2. When running the fast part, try to stay in the FIRST lane (do not take up 2 or 3 lanes), UNLESS you are PASSING someone. As soon as you pass, move back into the first lane. Otherwise if we have runners running 2 or 3 abreast the faster runners coming up from behind will be forced to run wide, this is not fair and it is dangerous, especially if there are runners doing their recovery in the outer lanes.
3. If you have any sort of confrontation with another runner (from our club or another club) or a person from the Tufts community please bring it to my attention immediately, and I'll try and resolve the issue. We can't afford to be bad "citizens," as I said before, Tufts is kind enough to let us use this facility and we need to respect them as well as our fellow runners. Any incidents could cause us to lose our privilege of using the indoor track, so remember that anything you might do as an individual reflects on our club as a whole. We have a large group this year so it will be cramped quarters, we need to be thinking all of the time on how to make it a good experience for everyone.
for more info contact Joe O'Leary