Summer Track Session comes to an end Thursday Sept 1st @ 5:30pm

Thanks to each of you for dedicating some of your time to join us this summer.  Before we put this summer behind us, we have one more workout that may take all you got left.

1600 m warm up

-strides

4X1200 m with 400 m recovery (WHITE)

and the dreaded

4X mile repeats (ORANGE) with 400m recovery (less than 5 minutes)

If you can’t run… then walk a 1200 m warm down.

Do fret on the track sessions disappearing too long though.  We are working to design a marathon training program and schedule that meets twice a week.  The goal will be to prepare runners for both the Honolulu Marathon on Dec 11 and a spring marathon on Guam.

See you on the track…..

1, 2, 3… repeat after me (HILLS) Monday 6:15 NBG track workout

I hope everyone everyone had a great weekend… This week marks the 7th week of our training program.. That was our initial goal.. 7 weeks!

To celebrate our first milestone, it is only proper we go 7s out.

7 lap warm up

7X hill repeat w/jog down recovery

7X300 m w/200 m recovery

7 lap cool down… on grass (infield)

Thanks to each of you for making it and giving our track program a try. Understanding it is hard to commit two days a week to any program, certainly humbled you gave our running club a try.  Cheers

Thursday Aug 25th Workout at NBG Track 5:30 pm

Greetings Runners….

This week we return to an OLD standard… The 2 mile (8 laps) fartlek consisting of 200 m hard and 200 m recovery.  This is a great workout because it offers each of us the chance to tweak it to our individual training programs.  If you are training for longer races.. then the fast is a little slower and the recovery is a little faster.. If you are training for a 5/10K, then focus on running the fast 200 outside of your comfort zone and then recover with a slow jog to hit again.

So the workout goes…

2000 m warm up

-stretch and drills

3200 m (200 hard/ 200 easy repeats) continous

800 m recovery

3 X 1000 m repeats (ORANGE)

3 X 600 m repeats (WHITE)

Mile cool down

Monday am Track Workout NBG: The Arc (8/22/2011)

Join us for 2 by distance workout.

1600m workout

- stretch and drills

2X1000 m @ 5K pace w/ 400 recovery

2X800 m @ mile pace w/ 200 recovery

2X600 m @ mile pace w/ 200 recovery

2X 400 m @ mile pace w/ 200 recovery

2X 200 m @ mile pace w/ 200 recovery

1200 m warm down

Around we go.. Thursday Track Workout at NBG @ 5:30pm

We return to NBG on Thursday for interval training. 

1600 m warm-up

- Stretchs and Drills (incorporate 6X75 m sprints into drills)

4X800 m at mile pace with 400 m recovery

5X300 m with 200 m recovery (bit faster than the 800s)

mile warm down

Monday, Monday, Monday… 6:15am Track Workout

For those that desire to start Monday off with a bang… your welcome to join us for a ladder workout:

1600 m warm-up

-stretch/drills

WHITE: 200, 400, 800, 1200, 800, 400, 200  (rest 200 jog on all except 1200 where you get 400m)

ORANGE: 800, 1200, 1600, 1200, 800 (200 rest for 800s and 400 on remaining)

WHITE: 1200 cool down and strides on grass

ORANGE: 1600 and strides

Thursday evening workouts return to NBG Track @ 5:30 pm

Thursday evening makes it stop back at NBG track for some hills and longer repeats.

Mile Warm-up

- Stretches and Drills

4 X Hill repeats 2 min recovery (WHITE)

6X Hill w/ 2 min recovery (ORANGE)

2X800 m w/ 400 m recovery (WHITE)

3X800 m w/ 400 m recovery (ORANGE)

1X 400 m fast (ALL)

1200 m warm down

8X75 m strides

Monday Morning Track at NBG @ 6:15am

After a rain soaked weekend, we will take to the track bright and early.  Expect a few showers to keep the temp nice…

Nevertheless, the workout ahead of us:

Mile warm-up

- Stretches and Drills

6 laps of 200 m hard/200 easy (WHITE)

8 laps of 200 m hard/200 easy (ORANGE)

2X800 m w/ a 400 m recovery (WHITE)

3X800 m w/ a 400 m recovery (ORANGE)

6X100 m strides

1200 m cool down

Totals:

WHITE: 9,400 m

ORANGE: 11,000 m

Starting at 2 Am for 2011 Tom’s Run

Starting Tom's Run at the beginning of the C&O Canal Trail

Tom’s Run 2011 a big success

This year’s Tom’s Run was another big success despite being the 13th annual event. It turned out to be an ominous number because we lost our HQ MWR sponsorship just months before the event. We were saved by the CWOA and partnered with the CGRC to keep this great event alive. This year, we had 27 teams and over 400 participants. Down from 35 teams last year, but still a huge success. We also thought we would have a handful of solo runners as in past years, but they had to cancel. The course is beautiful, the challenges are real, and the fun is unmatched. For Tom’s Run news and info visit www.tomsrunrelay.org. See you in 2012!