Thursday Evening Track Workout: The Ladder
This is a repeat from earlier in the summer, but it sounds like many of the runners enjoyed it.
Do wear a watch and try to finish off downside just as fast as you went up.
The LADDER:
1600 m warm-up
-stretch/strides (4)
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
Tuesday Morning Track: 9/27/2011
Our second week of Tuesday track practice kicks off with a ladder workout:
Longer warm-up for those training for the KoKos or other upcoming halfs…
Warm-up 1600 or 3200 m
- strides and stretching
6X800m or 4X800m @5K pace with 400 m recovery
4X400m @ mile pace with 200 m recovery
Mile or longer warm down
Thursday Evening Track Workout at NBG Track: Sept 22 @ 6pm
Join us for a Thursday evening track session.
This is a fun and quite possibly painful session:
1600 m warm-up
- Stretch and Strides
4 or 5 sets of:
3 minute jog at 5K mile pace
1 minute run at fastest mile ever pace
10 seconds all out
As an example, I would run the first 3 minutes at 5:30 mile pace, 1 minute @ 4:20 mile pace, and finish with a 10 secs sprint like Usain Bolt.
Rest is 400 m recovery jog.
1200 m recovery after the final set.
COO to run Marathon at Oakland A’s Game
On Friday 16 September 2011 Luke Petersen (Club Chief Operating Officer) will be attempting to run a marathon during the Oakland A’s game. While it sounds a bit crazy – and it is – it should also be a lot of fun. He will start the treadmill when the first pitch is thrown and will try to complete 26.2 miles before the game ends.
The press release goes like this: Race The Game: On Sept. 16, Lieutenant Luke Petersen of the Coast Guard will attempt to finish a marathon on a treadmill behind the outfield wall during the A’s vs. Tigers game. Fans can receive $6 off Plaza Outfield tickets by using the code “Marathon” online at oaklandathletics.com/tickets. Peterson is the chief operating officer of the Coast Guard Running Club and has finished five marathons with a best time of 2:55:16. For every minute that Peterson finishes the marathon before the end of the A’s game, the Oakland Running Festival will discount registration by $1 per minute, up to $20. The Third Annual Oakland Running Festival is scheduled for March 25, 2012, for more information please visit www.oaklandmarathon.com.
If you are interested in attending, come on out and cheer me on. Go to oaklandathletics.com/tickets and use the code “MARATHON.” The game starts at 7:30.
