Outdoor Track 2010
(updated 9-JUN-2010)
Although the Somerville Road Runners are a very social club, we're also very serious about our running. Recently (well, geologically speaking...), we began weekly track workouts.
You must be a SRR member to participate in the workouts. (You are welcome to come to a session as a guest if you would like to check us out.)
Frequently Asked Questions about SRR Track Workouts
Please contact Coach Joe O'Leary if you have any questions about track workouts.
Track practices currently meet at the Tufts Outdoor Track - Ellis Oval/Zimman Field at 6:30 PM. Sometime in May the start time will change to 7:00 PM. Details forthcoming.
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FORTITUDINE VINCIMUS (By endurance we conquer)
For an explanation of the paces/terms referred to in the workouts below, click here.
Pace charts (last updated Nov 9, 2009) are located Here. You will find your name there if you are an SRR Track "regular." (I always bring the most recent version of the pace charts to practice)
The Workouts:
Tuesday August 3, 2010 - 7:00 PM
Tatyana Podznyakova workout:
This workout is one continuous run in which you alternate the pace every 800 meters between THRESHOLD pace and MARATHON pace.
For those of you not on the chart or who do not know your MARATHON pace, run the the MARATHON paced 800s approximately 15 seconds slower (per 800) than the THRESHOLD paced ones.
- Those running < 45 miles per week - Do 4800 meters (6 x 800) like this
- Those running 46-60 miles per week - Do 6400 meters (8 x 800) like this
- Those running over 60 miles per week - Do 8000 meters (10 x 800) like this
*** Races This Week ***
Tuesday August 10, 2010 - 7:00 PM
Cruise Intervals:
Everyone will do a certain number of miles (yes MILES, not 1600s) at THRESHOLD pace with a specific rest.
How many miles do you do? It depends upon your weekly mileage
- 0-39 miles per week: 3
- 40-59 miles per week: 4
- 60+ miles per week: 5
How much rest do you take? It depends upon your interval group
- Groups A & B: 1:00
- Groups C & D: 1:15
- Groups E & F: 1:30
(Normally, for THRESHOLD paced work, we just have everyone take the same amount of rest but this is a little unfair to the people in groups C-F so tonight we are trying to scale rest along with mileage)
Note: Those running the Bridge of Flowers 10k and not merely training through it or some other race you really want to do well should probably do no more than 3 of these.
*** Races This Week ***
- Bridge of Flowers 10k - USATF New England Grand Prix 10k Championship
- Brew Run 5.2 Miler
- Falmouth Road Race
Tuesday August 17, 2010 - 7:00 PM
Groups A & B
- 1 x 1600 at THRESHOLD - 1:00 rest
- 5 x 800 at INTERVAL - 2:30 rest
Groups C & D
- 1 x 1600 at THRESHOLD - 1:15 rest
- 5 x 800 at INTERVAL - 3:00 rest
Groups E & F
- 1 x 1600 at THRESHOLD - 1:30 rest
- 6 x 600 at INTERVAL - 2:45 rest
*** Races This Week ***
- 40th Annual Lynn Woods Summer Cross Country Relay Wed Aug 18, 6:30 PM
- Twist and Shout on the Charles River, Thu Aug 19
- Derby Street Mile, Friday Aug 20, 7:00 PM Salem MA
- Larry Olsen Summer Classic 10k (club race of month)
Tuesday August 24, 2010 - 7:00 PM
Same workout as August 10
Cruise Intervals:
Everyone will do a certain number of miles (yes MILES, not 1600s) at THRESHOLD pace with a specific rest.
How many miles do you do? It depends upon your weekly mileage
- 0-39 miles per week: 3
- 40-59 miles per week: 4
- 60+ miles per week: 5
How much rest do you take? It depends upon your interval group
- Groups A & B: 1:00
- Groups C & D: 1:15
- Groups E & F: 1:30
*** Races This Week ***
Tuesday August 31, 2010 - 6:30 PM
*** EARLIER START TIME - MEET IN ARLINGTON CENTER PARKING LOT ***
The Bike Path Tempo Run Workout
We will not meet at the track tonight. Instead we meet at the large parking lot on Route 60 in Arlington center near the bike path and the intersection of Route 60, Route 3, and Mass Ave
Google Map link showing nearest intersection to parking lot
(I had initially scheduled the Eastern Ave Hill Workout for this Tuesday. However, while Eastern Ave is a great workout, it does not best fit the training plans of most people right now, I think. We did quite a few hill workouts over the summer so I don't think we're lacking for strength.)
Therefore instead we will do a tempo run on the Arlington Bike Path. All runners will get in a short warmup. Then everyone will do two tempo segments on the bike path - one out and one back - separated by a short recovery or rest.
Fall Marathoners:
Each segment should be at least 3 miles in length and should be at your goal marathon pace. The recovery between should be as many minutes as miles you ran at MP. Note that this should be active recovery -- you should be jogging, do not just stand around - but it should be super easy. Then turn around and do the exact same segment coming back.
Those NOT running a fall marathon:
Each segment should be 2 miles and should be at your THRESHOLD pace. If you do not have a GPS watch you can try to use the markers on the path itself or simply run it by feel. The rest between each segment should be 2 minutes
AFTER THE WORKOUT
Come to the Blue Ribbon Barbeque on Mass Ave in Arlington for some well-earned food. They do have vegetarian fare
*** Races This Week ***
Tuesday September 7, 2010 - 6:30 PM
Those of you who raced on Labor day: Skip track this week
Those of you who did not -- It's the Lactate Threshold Challenge!
This is one of my favorite workouts. Straight up THRESHOLD 1600s, as normal (see below) only if you feel up to it, you should challenge yourself to do a 1 to 3 more if you can. So someone running 80 miles per week could conceivably do NINE of these! Please however don't continue beyond the point
- 0 - 45 mpw: 3
- 46-60 mpw: 4
- 61-75 mpw: 5
- 76+ mpw: 6
This is the kind of workout that makes you STRONG! If you fall marathoners/half marathoners truly have been getting your weekly mileage in, consider all the miles you do here as a measure of your progress. This is why it is very important to stay at the right pace and no go off racing these things. The point here is sheer volume at low intensity. Remember, this is a much faster pace than you'll be holding in your marathon/half marathon
*** Races This Week ***
- Cape Ann 25k
- New Haven 20k
Tuesday September 14, 2010 - 7:00 PM
Those running up to 39 miles (~64 kilometers) per week
=====================================================
1 x 1600m
THRESHOLD, 1:00 rest
2 x 1600m THRESHOLD-10, 1:00 rest
Those running 40 - 49 miles (~64-78 kilometers) per week
========================================================
1 x 1600m
THRESHOLD, 1:00 rest
3 x 1600m THRESHOLD-10, 1:00 rest
Those running over 50 miles (~80 kilometers) per week
=====================================================
1 x 1600m
THRESHOLD, 1:00 rest
4 x 1600m THRESHOLD-10, 1:00 rest
*** Races This Week ***
Tuesday September 21, 2010 - 7:00 PM
Berlin Marathoners: Lou Ristaino Workout
*** Races This Week ***
Tuesday September 28, 2010 - 7:00 PM
TBD
*** Races This Week ***
Tuesday October 5, 2010 - 7:00 PM
TBD
*** Races This Week ***
A gentle reminder that we are using the track under the good graces of Tufts University. It is a great facility and we are lucky to be able to utilize it on Tuesday nights. We need to respect the Tufts community, the facility, and our fellow runners, both those on our club as well as other runners will might be working out at the same time as us. A few important things to remember:
1. Stay off the inside lanes unless you are running the fast portion of your workout. If you are doing a recovery jog or warming up or cooling down stay as far to the outside as you can. Other runners will be running fast on the inside lanes and they need room to move. Don't even think about being in the first 3 lanes unless you are running the fast portion of your workout.
2. When running the fast part, try to stay in the FIRST lane (do not take up 2 or 3 lanes), UNLESS you are PASSING someone. As soon as you pass, move back into the first lane. Otherwise if we have runners running 2 or 3 abreast the faster runners coming up from behind will be forced to run wide, this is not fair and it is dangerous, especially if there are runners doing their recovery in the outer lanes.
3. If you have any sort of confrontation with another runner (from our club or another club) or a person from the Tufts community please bring it to my attention immediately, and I'll try and resolve the issue. We can't afford to be bad "citizens," as I said before, Tufts is kind enough to let us use this facility and we need to respect them as well as our fellow runners. Any incidents could cause us to lose our privilege of using the indoor track, so remember that anything you might do as an individual reflects on our club as a whole. We have a large group this year so it will be cramped quarters, we need to be thinking all of the time on how to make it a good experience for everyone.
for more info contact Joe O'Leary