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.
Tuesday, January 27, 2009
Monday, January 26, 2009
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.
An injured runner would like to sell her Kaiser 1/2 Marathon Bib. If you are interested please email Joe for details.
Tuesday, January 20, 2009
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!
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!
Wednesday, January 14, 2009
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!
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
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
Monday, January 12, 2009
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...
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...
Monday, January 5, 2009
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 -
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 -
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