Winter Maintenance Runs

Hi folks!

Now that we've hit Standard Time it's maintenance runs at the track. People will still meet to run at the track and some groups may elect to do a fun neighborhood run. Come on by and stay in touch!

For a Fast Fall

Get these 600's under your belt to help you whirl thru your next 5k or 10k. And come out the track to enjoy the splendid fall weather!


10/6 workout:
8 x 600’s
Full rest in between

Where 13 is a Lucky Number!

Lots of fast and furious 400's for your running pleasure. Just perfect for enjoying the brisk fall weather we're experiencing today!

13 – 400’s, short rest after the first 3 – then long rest after the 4th – repeat. Bumping the distance up to 5,200 meters.

Get Your Kicks....

At route 600? Well it sort of fits. And it will get your kicks faster and higher!


9/22
Eight 600’s 2 minute rest after each one

I Can See for Miles and Miles....

9/15

Three 1600’s long rest or jog lap in between

Descending Repeats

Here's a good workout to sharpen up for those autumn races!

For 9/8


800 600 200 repeat 3 times (4800 meters)
2 minutes after the 800, 90 seconds after the 600 – long rest after the 200

Run for a Healthy World

Here's a great race and a great cause -

Labor Day Run for a Healthy World @ Sunnyvale Baylands Park
999 Caribbean, Sunnyvale (237/Lawrence Expy)
Monday Sept 7th
Registration begins @ 7AM
10K @ 8:00 AM, 5K @ 8:15 AM
$35 race day registration
flat course on a combination of asphalt and dirt trailsprizes for 10 year age groups, male & female and age graded winner male & female

Sign up through Friday on Active.com

Here's World Runner's Website.

The San Mateo Rotary 5k/10k

The San Mateo Rotary 5k/10k

When?
Sunday, November 15, 2009 @ 9:00 AM local time

Where?
Seal Point Park1901 J. Hart Clinton Dr

How Much?
5K - $25. 10K - $30. Kids Run - $5.

By When?
Friday, November 13, 2009 @ 11:59 PM

What?
A 5K / 10K run/walk to benefit local school scholarships funded by the Rotary Club of San Mateo. Run along the San Mateo waterfront at beautiful Seal Point Park. All adult finishers receive a t-shirt and goody bag. Kid's run (8 and under) held as well with ribbons for all finishers

Climbing the Mountain

The really nice thing about mountain climbing is that you get to go back down the other side!

Enjoy!


600 800 1000 1000 800 600 (total of 4800 meters)
90 second rest after the 600, 2 minutes after the 800, full rest after the 1000

Fun 400's

For 8/25:

Arrive by 6PM and warm up 4 laps easy pace/stretch at 6:15PM we will do following:

12 x 400 (1 lap) jog 1 lap or rest 3 minutes after the 4th interval - otherwise it's jog 1/2 lap or 90 seconds.

In the Long Run

8/18:

Arrive by 6PM and warm up 4 laps easy pace/stretch at 6:15PM we will do following:

4 x 1200(3 laps) with a rest of 1 lap walk/jog or 3 minutes between each 1200.

Descending the Ladder

8/11 : Arrive 6:00PM warm up 4 easy laps and stretch then at 6:15PM we will do following set of intervals:

1600(4 laps) jog 1lap or rest 3:00 minutes
1200(3 laps) " "
800(2 laps) " "
600(1 1/2lap) " "
400(1 lap) jog 1/2 lap or rest 1:30 min
200(1/2 lap)

4's and 8's

Here's the workout for tonight -

Warm up, then -

800(2 laps) walk/jog lap or 2:30 rest
400(1 lap) 1/2 lap walk/jog or 1:30 rest
400(1 lap) full rest (see above)

Repeat once and then cool down...you're done!

My Favorite

I love the simple 400. Fast and furious, and over quickly! Great for getting your leg speed up. Have fun!

The 7/28 workout =

11 x 400(1 lap) with 90 sec. rest between.

Optional - do the above but after the every 3rd 400 rest 2:30 min.

Steady As She Goes!

Remember to run your intervals as evenly as possible, trying to keep your first and last 800's as close in time to each other as possible. Here's the workout for 7/21 -

800(2 laps) walk/jog 400 or 3:00min rest
1200(3 laps)" "
1200(3 laps)" "
800(2 laps)" "

Don't forget the usual mile warm-up and cool-down. See you there at 6pm!

Peaks and Valleys

Here we go up and down and up again! We're adding another 200 meters to the workout as we are in mid-season. This will get you ready to race those fast times.

7/14 workout
Arrive at 6:00PM warm up 4 easy laps stetch then at 6:15 we will run the following:

1000 (2 1/2 laps) 1 lap or 2:30 rest
800 (2 laps) 1 lap or 2:30 rest
600 (1 1/2 laps) 1/2 lap or 1:30 rest
400 ( 1 lap) Full lap rest or 2:30 rest
800 (2 laps) 1 lap or 2:30 rest
600 (1 1/2 laps) 1/2 lap or 1:30 rest

Climbing Down the Ladder

This downhill is no piece of cake. But the rewards are sweet.

Workout as follows:

1600 1200 800 400
3 minute rest after the 1600 and 1200 short rest after the 800.

Total distance is 4000 meters :-/

It's going to be another beautiful SF Peninsula evening at the track....see you there!

It's All Downhill!

Well, sort of!

There's some lovely weather for the workout tonight, and a little bit of something for everyone.

The workout -

Two sets of 1000 800 600 400

Short rest or half lap between the 1000 800 and 600 – long rest or full lap after the 400

******Newsflash********

A big congratulations to our very own Jon Kroll for rocking the Western States 100 this weekend! Not only did Jon complete the course, but he did it in an amazing 22 hours and 55 minutes earning the coveted Silver belt buckle.The weather was extremely hot considering course holder Scott Jurek dropped at mile 47.8 and Dean Karnazes dropped at mile 62. But Jon kicked some serious ass!

Way to go Jon Kroll!

The Fast and The Furious

Woohoo!

It's -


10 x 400

with the usual mile warm-up and cool down. See ya there!

An Easy One to Remember

Hi folks! The Tuesday 6/16 workout is -

5 x 800

With the usual mile warm-up and mile cool down.

See you there!

Big, Medium, Little

This Tuesday we're startin' long and steppin' down.


2 x (1000, 600, 400)


This should put a spring in your step and keep you fresh and fast for all of those upcoming summer races! See you there.

It's Only the Suspense That Will Kill You

Oooooo! We have a mystery run slated for Tuesday June 2nd! So you'll just have to wait and find out what it is....

In other news - A group of us from the track are headed up to Reno today for the Reno-Tahoe Oddessey Relay. Wish us luck and fun! I'll post pictures when we are back down again.

You Can Now Wear White

Hahahaha! Happy After Memorial Day!

We're now headed towards summertime and all of those races, bikinis and other things. Start off the season with this killer workout -

3 x 1200

Let's meet at the track @ 6pm for some fast fun.

Even Steven!

Tonight it's 6 x 600m with a 2 minute rest in between repeats.

Your mission for tonight is to run your repeats at an even pace, or even slightly faster as you go along. Remember, we are back at the Burlingame Track again. It should be a nice, mild night so see ya out there!

Calendar Link-If you want to check out the workouts ahead of time check out the calendar link in the sidebar at the right below. I have a month or two of workouts listed there!

There's No Place Like Home!

Yes Dorothy we are back at B-Game today! Yeehaw! And let's hope that the wind keeps it mellow for our workout.

400(1 lap ) rest 90secs or 1/2 lap jog
800(2 laps) rest 3min or 1 lap jog
1200(3 laps rest 3min or 1 lap jog
800(2 laps) rest 90secs or 1/2 lap jog
400(1 lap)

See you @ 6ish tonight!

Cinco de Mayo!

Celebrate the day with some fast runnin'! We'll be at the San Mateo track again tonight. Hopefully next week we'll be returning to our home track in Burlingame. Stay tuned....

Here's the workout for today -

Arrive by 6:00PM to warm up 4 easy laps/stretch then at about 6:15 we will meet at start line to run the following intervals...

800(2 laps) rest 90sec or 1/2 lap jog
400(1 lap ) rest 90sec or 1/2 lap jog
400(1 lap) rest 3 min or full lap jog

repeat same set on more time

In the Long Run

Hi Everyone!

Today we have some relatively long intervals to help kick up that aerobic capacity -

Arrive by 6PM to warm up 4 easy laps/stretch then at about 6:15 we will gather at the start line to run the following intervals:

1000(2 1/2 laps) rest 3 min or jog 1 lap 600(1 12 laps) rest 90 seconds - 2x

The weather is improving...so come on out and play! See you in San Mateo.

Save Our Sports 5k- May, 3rd

Here's a race for a good cause -


May 3rd


Registration/Check-In:
7:30a.m. - 8:30a.m.
Race Start Time: 9:00am
at Start Line

Starts at Mt. Pleasant High School
1750 S. White Road, San Jose, CA 95127

Hosted By ESUHS's: Mt. Pleasant, Santa Teresa, Evergreen Valley, Piedmont Hills, Overfelt,
James Lick, Yerba Buena, Oakgrove, Andrew Hill, Independence, and Silver Creek


Click here for more information.

Hot in the City

Wow! What a difference a week makes! Last week we were freezing our buns off in hurricane force winds. Tonight it'll be like a tropical vacation...with intervals. Here's the routine -

Arrive by 6pm. Warm up 4 laps easy/stretch then we will gather at about 6:15pm to run -

200(1/2 lap) rest 1min-- 400(1 lap) rest 90secs--600(1 1/2 laps) rest 90secs--800(2 laps) rest 3min-- 600(1 1/2 laps)rest 90secs--400(1 lap)rest 90secs--200(1/2 lap).

Cool down 2-4 easy laps or a street run. Your call.

The Web Maven got her run in early this morning as she's got some familia things to take care of tonight. So ya'll have a great run and I'll see you next week!

Run Your Peeps Off

Let's get rid of all of those chocolate bunnies, candy eggs and the dreadful marshmallowy Peeps by hittin' the track for another killer workout!

This week =

4 x 800m (2 laps) full rest of 3 min or 1 lap jog between each 800

It appears that spring has finally sprung and the weather will be warming throughout the week. So come on out to the San Mateo track for some fun in the sun.

Pat's Run

******News Flash********

This Saturday, April 11th, from 11:00AM – 3:00PM, Sports Basement will be hosting a special registration event for Pat’s Run. At this special event, the registration fee will be discounted back to the early registration rate, and there will be a 15% discount on everything at Sports Basement, with another 5% of revenue from the event being donated back to the Pat Tillman Foundation.

On Saturday, April 25, join 6,000 runners and walkers as they honor the life and legacy of NFL star and Army Ranger Pat Tillman. This inspiring event unites all ages in a 4.2 mile Run / Walk and free .42-mile Kids Race to honor the man who inspires so many to engage in active leadership, community service and personal goal attainment. Each registered participant will receive a commemorative technical race shirt, race number, timing tag, goodie bag, live entertainment, spectacular finish on the 42-yard line of Pat Tillman Stadium at Leland High School and ,last but not least, a truly unforgettable and inspiring experience. For more information and to register online, please visit the Pat's Run website.

Sorry for Not Posting Yesterday's Workout

Hi All - Chez Web Maven was suffering a bout of the spring flu, so updating track workouts and running were sidelined. All should be normal again next week.

I hope that everyone who could got out to the track for a good splish-splashing time in the rain last night!

And March Goes Out Like a....

600 and 300 reapeats!

Here's the workout for tonight -

4 repeats tonight of: 600(1 1/2 laps) rest 90 secs or 1/2 lap jog - 300(3/4 lap) rest 3min or 1 lap jog.


Back at the San Mateo track again. Nice surface and same nice runners that you know and love.

See you there!

San Mateo or Bust!!!

We'll be meeting again at the San Mateo Track this week and until May due to games at the B-game track. For those of you who haven't been to the SM track yet - it's nice! Same all-weather material as B-game, and of course all of your running friends too.

Here's the workout -

1200 (3 laps) rest 3 min or jog lap

600 (1 1/2 laps) rest 3 min or jog lap Repeat

See you there!

Wear Green if you Have It

Let's go find our four-leaf clovers at the San Mateo High School track! Same time, different place. Here's the workout -


800(2 laps) rest 1 lap jog or 3 min
400(1 lap ) rest 1/2 lap jog or 90 sec.
800(2 laps) rest 1 lap jog or 3 min
400(1 lap ) rest 1/2 lap jog or 90 sec.
800(2 laps)

Hope to see you there!


Click here to find San Mateo High.

We are Sooooo Connected!

Hi all! Check out our new page on Facebook put up by our very own Joe Dito. It's called Burlingame Track Club. We'll post in both places so that everyone is up to date on what's happening.

Daylight Again!

Well, I'm excited about the time change! Maybe a little sleep deprived right now but happy that we'll be headed back into daylight Tuesday Track again. It means that spring and summer are right around the corner.

This Tuesday their will be another home lacrosse game at the BHS track. The coaches would like us all to meet at the front gates at 6-6:15pm and we'll go for a neighborhood/hill repeat run together. It should be fun and great for building strength going into the spring and summer running seasons!

A Little Off-Track

Tonight the Burlingame High School Girls have a lacrosse game at home (originally was going to be played away, but it's at the track now). So there won't be any organized track session tonight. You are of course welcome to meet at the track and run in the neighborhoods for a little camaraderie during your workout. We'll post future dates when the team plays at home again.

Thanks! And have a great week.

A Smorgasbord of Intervals

Here's a veritable goulash pot of interval fun! And it looks like it won't be raining tonight. Whoopee!

As usual start with a mile warm up and end with a 1/2 mile or a mile cool down. Delicious!

300 (3/4 lap) rest 60 seconds
600 ( 1 1/2 laps) rest 90 seconds
1000 (2 1/2 laps) full rest 3 min or jog 1 lap
600 (1 1/2 laps) rest 90 seconds
300 ( 3/4 lap) rest 60 seconds
400( 1 lap)

The Long and the Short of It

Hi all! I hope that you are all keeping warm and dry (when your not outside getting a run in and splashing in the puddles!) We'll continue the workout fun this Tuesday evening with this fun little workout. It has something for those that like long intervals and those that like short ones!

1000 (2-1/2 laps) rest 90 seconds
400 (1 lap) rest 2:30 mins or jog lap
1000 (2-1/2 laps) rest 90 seconds
400 (1 lap) rest 90 seconds
400 (1 lap) ... Done!

Groovin' at the Track

Welcome to February and all the rain showers that it brings to the Bay Area. Don't let the wet cramp your style...come on out to the track for your dose of healthy speed work!

This Tuesday's Treat is -

4 lap warm-up followed by -
3 x 600 (rest 90 secs) 400 (rest 90 secs) 200 (full rest, 3 min or 1 lap jog)

After 3rd set cool down with 2 to 4 laps.

See you there!

Kaiser Half-Marathon Results

Apparently we train in the presence of greatness....

Our very own Kota Reichert was 2nd overall in a blistering time of 1:09:38! Congrats Kota!

The wonderful Clare Abram kindly sent a list to me of our other stand out stars at the race. Please let me know if I've missed anyone...


Shaun Gallagher (seen on course looking very speedy! Time not listed?)
Scott LaBerge (1:40:48)
Joe Dito (1:35:26)
Mark Goyette (1:36:30)
Chuck Wilson (1:56:49)
Andy Brewer (1:39:06)
Peter Webb (2:00:56)
Christine Ramirez (1:48:40)
Clare Abram (1:35:52)
Amy Alexander (1:54:18)
Amy Seirer (1:46:36)
Johanna Dennehy (2:04:53)
Jennifer Johnson (1:47:19)

Great job everyone!

+++++++++++++

PS - I promise to have this coming Tuesday's workout up in a timely manner for everyone to see! Sorry for missing last week. (slap my hand with a ruler!)

Variety Intervals

There's something for everyone tonight! Here's the workout -

400
800
1200
400
400

Short rest after the 400
Short rest after the 800
Long rest after the 1200
Short rest after the 400

Again BHS has soccer at home so the field will be congested. Please make sure everyone follows proper etiquette so no one gets hurt! See you there.

Kaiser Half-Marathon...Going Once, Going Twice...

Hi all -

An injured runner would like to sell her Kaiser 1/2 Marathon Bib. If you are interested please email Joe for details.

Inaugural Workout

In honor of the inauguration of the 44th president, we will do 400’s! A total of eight 400’s.

The interval will be short rest – either a half lap jog or 90 seconds after the first two intervals – then a full lap or 3 minute rest after the 3rd 400. Repeat the cycle. Again caution, BHS has a home soccer game.

400 short rest
400 short rest
400 long rest
400 short rest
400 short rest
400 long rest
400 short rest
400 short rest


The Web Maven will not be present due to a (hopefully) minor hamstring strain. She is sorely displeased with this turn of events because 400's are her absolute favorite. Seriously. Please do one for her (me) and her hamstring! Run on!

Age-Graded Race Results

Hi everyone! Great workout this past Tuesday - there were so many of you out there running fast, it was really great to see everyone starting up their new years right.

As you could see we are sharing space with the high school soccer teams. Everything is going smoothly but let's all just remember to share the track with the teams that are there so that we have no problems in the future and that everyone gets along.

Coach Frank brought these links to my attention and thought that we might all enjoy them. This system lets a runner put in the their age and time to rank them against other runners of different ages.

This system was used in Chuck Osborne's World Runners 5K-10K race on Jan 1. It showed some older runners times were at a higher level(%) than some of the younger people who finished in a faster elapsed time.

Check it out---the calculator is first and below it an explanation. (I will also place these in the links section.)

http://www.heartbreakhill.org/age_graded.htm

Better explanation here but no calculator!

http://www.rnraz.com/results/agegrade.html


PS - a little birdy told me that Coach Frank finished 2nd in his age group at the New Years run. GO COACH!

Focus-N-Fly!

Here's a message from Coach Frank -

Hello All and Happy 2009,

A quick note to share the opportunity for a great evening of running information thanks to Tom McGlynn's Focus-N-Fly organization. Tom is a noted runner and coach here in the Bay Area. He in conjunction with the Sports Basement in S. F. will host a running panel with Jim Sorensen. And those of you who have used the Jack Daniel's (yes, I know but not what you think) method for running a marathon will be able to here from directly from Jack. So take a look at the info on the link below and respond to the website. Super opportunity to ask questions and get answers from some of the best running minds out there.

Frank


http://www.focusnfly.com/newfnf/rsvp.php

Go Speed Racer Go!

That's right! I mean you!

Get moving with this Tuesday's workout -

600 400 400 200 repeat –
Long rest after the 600
Short rest after both 400’s
Long rest after the 1st 200

More news and tidbits to come...

Happy New Year!

A belated Happy New Years to all of you! We will resume our W/O's Tuesday night the 6th. Keep in mind BHS has an all weather track so unless we have a gale force hurricane, we will run.
For those of you who have not been out in awhile it is a good time to dust off those running shoes. Some of you may have made a "resolution" to start again and there is no time like the present. We limit the W/O's to about 2 miles until late March. Also, you always have the option of doing all or just part of any of the W/O's.

Same routine as before arrive by 6:00pm to warm up then at about 6:15pm we gather at Start line to go over evenings events. I look forward to seeing you on Tuesday eves.

Now for Tuesday’s workout –

Four 800’s – full rest or jog lap in between each 800 -