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!

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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!)