Outdoor Track Week 1

Monday: Long distance guys who have a few weeks under their belt or ran indoors hit 50 minutes then 6 strides, wet and lousy day out, but it's good to be back at it. Think big!

800 guys & others who didn't run indoors hit 35 minutes plus 6 strides

Sprinters: hit up 20 minutes then 6 hill sprints with walk back recovery

Tuesday: Workout day for most/Some hit the track some hit the road

Sprinters: did circuit x 2 got in 5-400's plus a bunch of other good stuff

Road guys (Sam C, Duncan S, Joe P, Dan S, Cole C, Tom H, Ross T) did 15 minutes then did 15 of fartlek alternating every 10 telephone poles then did 10 minutes easy, finished with 6xhill sprints. Nate did same thing except had a 20 minute fartlek.

Track Guys (Craig R, Zach B, Nick M, Sean G, Wout M, Tom P) 800's varying pace with the third one hard- 400 jog rest jog finish with 2x400

Craig (5x800's) (Plan 2:35/2:32/2:24/2:28/2:24/ 68/64) (Actual 2:31/2:32/2:21/2:25/2:22/66.7/64.9) very solid workout considering the big blister on the side of his foot.
Sean(4x800's)(Plan 2:40/2:35/2:30/2:35/ 70/65) (Actual 2:42/2:35/2:27/2:38 69/68)
Tom P (4x800's)(Plan 2:40/2:35/2:30/2:35/ 70/65) (Actual 2:32/2:35/2:32/2:40 73/73)
Zach B (4x800's)(Plan 2:45/2:40/2:35/2:40/ 70/65) (Actual 2:46/2:40/2:28/2:40 68/65)
Nick M(4x800's)(Plan 2:45/2:40/2:35/2:40/ 70/65) (Actual 2:46/2:38/2:28/2:42 67/64.5)
Wout M (3x800's)(Plan 3:00/2:45/2:50 75/70) (Actual 2:58/2:47.5/2:51/76/73)

Thursday: 800 guys hit 6 (guys that didn't run indoor) or 8 x400's with 400 jog, nothing too fast just to get the legs turning over a bit.
Distance guys did 15 minutes run then an 800 (around 2 mile pace) followed by 10 hill sprints then another 800, followed by 30 minutes

Saturday: Long run day for most
800 guys did 50-60 minutes
Distance guys- most did 60 minutes followed by a threshold mile
Craig ran a double 35 & 35 then did 12 miles on Sunday @7:00 pace/ Nate hit 10 miles @7:00 pace