2010-2011 Indoor Track Workouts
(updated 3-Jan-2011)
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.
During the Winter (November through March), we hold our workouts at Tufts' indoor track facility in the Gantcher Center (on College Avenue) at 7 PM. .
Some important things to remember:
- We are not allowed in the building before 6:45 PM, so please do not try to enter before then.
- Please, just in case, remember to bring a PHOTO ID. You might need one in order to gain entry. Probably not but it can't hurt
- If you have done our indoor track in years past, please try to sign up online before you show up. We will build the door list (used by Security to let you into the building) from those who have signed up.
- If you are new to SRR track sessions and just trying them out, please notify coach Joe O'Leary if you intend to come this winter so that we may get your name on the list for Tufts Security to check. This is very important. we need to have your name on the list BEFORE you show up. (Note from Joe: It would help me a lot if you notify at least a day before the workout)
- Please do your warmup outside. Once practice starts at 7:00, we only jog a couple of laps before starting the workout. Also, we technically do not have permission to use the track except between 7:00 and 8:00
-
Track fee payment may be done online only.
You may make the payment (as well as renew your membership, if
so inclined) from the online payment page here:
Online signup at RunReg.com
If you are unable to get online and pay we can try to work something out but please make an effort to do so.
Directions to the indoor track from the outdoor track: To get to the Gantcher Center take College Ave past the outdoor track/football stadium and go about 1/4 mile up to a set of lights, go straight through the lights and over a small bridge. As you go over the bridge and down a small hill you will see buildings on the left hand side, the athletic facilities are in those buildings. There is a parking lot on the right hand side across the street, there is also limited on-street parking. To get into the Gantcher Center take the walkway that goes down UNDER the building. Upon entering the building go up the hall until you get to a security guard station. If they ask you for ID just let them know you are with the Somerville Road Runners using the indoor track facility. Take a right after the security guard and walk down the hall and follow signs to the Gantcher Center.
FORTITUDINE VINCIMUS (By endurance we conquer)
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For an explanation of the paces/terms referred to in the workouts below, click here.
Pace charts (last updated Dec 12, 2011) 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 January 3 - 7:00 PM - indoor track
Same workout as November 29, with slightly less rest and slightly more volume
- Groups A & B - 6 x 1000 at INTERVAL pace (2:30 rest)
- Groups C & D - 7 x 800 at INTERVAL pace (2:30 rest)
- Groups E & F - 8 x 600 at INTERVAL pace (2:30 rest)
*** Races This Week ***
Tuesday January 10 - 7:00 PM - indoor track
Cruise Intervals - 1600s at THRESHOLD with short rests.
- 0 - 39 miles per week: 3
- 40-49 miles per week: 4
- 50-59 miles per week: 5
- 60+ miles per week: 6
Rest is as follows
- Groups A, B: 1:00
- Groups C, D: 1:15
- Groups E, F: 1:30
*** Races This Week ***
Tuesday January 17 - 7:00 PM - indoor track
Ladder Workout
Groups A & B
- 400 m at REPEAT (2 lap easy jog)
- 2x800 m at INTERVAL (2 lap easy jog)
- 1600 m at THRESHOLD (1 lap easy jog)
- 1000 m at INTERVAL (2 lap easy jogt)
- 400 m at REPEAT
Groups C & D
- 2x200 m at REPEAT (1 lap easy jog)
- 2x800 m at INTERVAL (2 lap easy jog)
- 1600 m at THRESHOLD (1 lap easy jog)
- 800 m at INTERVAL (2 lap easy jog)
- 2x200 m at REPEAT
Groups E & F
- 2x200 m at REPEAT (1 lap easy jog rest)
- 2x600 m at INTERVAL (2 lap easy jog)
- 1600 m at THRESHOLD (1 lap easy jog)
- 800 m at INTERVAL (2 lap easy jog)
- 200 m at REPEAT
*** Races This Week ***
Tuesday January 24 - 7:00 PM - indoor track
Gear changer
This is very much like our normal Cruise Interval Workout. Everyone does 1600 at THRESHOLD pace, the number you do depends upon your weekly mileage:
- 0 - 39 mpw - 3
- 40 - 49 mpw - 4
- 50+ mpw - 5
There are two key differences, however. First of all the rest is 2:30, not 1:00. Before you all start celebrating, understand that you'll need it. Because during the run, you will pick up the pace to REPEAT for either 200 meters or 400 meters, depending upon your group.
- Groups A - B Run laps 5 and 6 of each 1600 at REPEAT pace (or as close as you can get to it)
- Groups C - F Run lap 5 at REPEAT pace
After you run the section at REPEAT pace, you need to slow back down to THRESHOLD pace for the final 2 or 3 laps. This is the most important part. If you do these right, it should also be the most difficult part
Tuesday January 31 - 7:00 PM - indoor track
Step down sets
Groups A & B, 2 sets of the following
- 1 x 1600 at THRESHOLD (1:00 rest)
- 1 x 800 at INTERVAL (2:00 rest)
- 1 x 400 at REPEAT (2 lap jog rest0
Groups C & D, 2 sets of the following
- 1 x 1600 at THRESHOLD (1:00 rest)
- 1 x 800 at INTERVAL (2:30 rest)
- 1 x 400 at REPEAT (2 lap jog rest0
Groups E & F, 2 sets of the following
- 1 x 1600 at THRESHOLD (1:00 rest)
- 1 x 600 at INTERVAL (2:00 rest)
- 1 x 200 at REPEAT (1 lap jog rest)
*** Races This Week ***
- Super 5k - Lowell - SRR Grand Prix Race #3!!!
- 7th Annual Run up Boston Place
- Great Stew Chase 15k
- Super Sunday 5k
Tuesday February 7 - 7:00 PM - indoor track
Cruise Intervals
Nothing fancy. Straight up 1600s at THRESHOLD with short rests. The number you do depends upon your weekly mileage
- 0-39 mpw - 3
- 40-49 mpw - 4
- 50-59 mpw - 5
- 60+ mpw - 6
The amount of rest you take depends upon your interval group
- Groups A & B - 1:00 rest
- Groups C & D - 1:15 rest
- Groups E & F - 1:30 rest
I have listed this workout as 1600s but you should feel free to customize it however you want. You can do it as 3200s or 4800s or whatever combination suits your fancy as long as you cover the distance listed. Scale the rest you take to match the distance you run. If you run a 3200, take up to twice the rest. If you run a 4800, take up to 3 times the rest
This is the meat and potatoes of marathon workouts (or at least of marathon workouts you do on the track). We will do it several times in the next couple of months. The point of this workout is not intensity. At least not high intensity. Rather it is time spent at moderate intensity. Want more benefit? Don't run faster, run more miles.
*** Races This Week ***
- Bradford Valentine Race
- Paddy Kelly 5 MIler
- Donnelly Tavern Five Mile Road Race
Tuesday February 14 - 7:00 PM - indoor track
Inverse Ladder
Groups A,B
- 1600 m at THRESHOLD (1:00 rest)
- 1000 m at INTERVAL (2:30 rest)
- 2 x 200 m at REPEAT (200 m jog)
- 1000 m at INTERVAL (2:30 rest)
- 1600 m at THRESHOLD
Groups C & D
- 1600 m at THRESHOLD (1:00 rest)
- 800 m at INTERVAL (2:30 rest)
- 2 x 200 m at REPEAT (200m jog)
- 800 m at INTERVAL (2:30 rest)
- 1600 m at THRESHOLD
Groups E, F
- 1600 m at THRESHOLD (1:00 rest)
- 600 m at INTERVAL (2:30 rest)
- 2 x 200 m at REPEAT (200 m jog)
- 600 m at INTERVAL (2:30 rest)
- 1600 m at THRESHOLD
*** Races This Week ***
- Martha's Vineyard 20 Miler
Tuesday February 21- 7:00 PM - indoor track
Step down sets, same as January 31. This is fast becoming my favorite pre-big-race workout
*** Races This Week ***
Tuesday March 6- 7:00 PM - indoor track
Cruise Interval Workout - same as February 7
*** Races This Week ***
Tuesday March 13- 7:00 PM - indoor track
Interval Groups A, B
- 1 x 1600 at THRESHOLD (1:00 rest)
- 5 x 800 at INTERVAL (2:00 rest)
Interval Groups C, D
- 1 x 1600 at THRESHOLD (1:00 rest)
- 5 x 800 at INTERVAL (2:30 rest)
Interval Groups E, F
- 1 x 1600 at THRESHOLD (1:00 rest)
- 6 x 600 at INTERVAL (2:00 rest)
- New Bedford Half Marathon - USATFNE Grand Prix Race #2 (and part of the SRR Grand Prix)
- Witch City Half Marathon (and part of the SRR Grand Prix!)
Tuesday March 20 - 7:00 PM - indoor track
*** Races This Week ***- An Ras Mor 5k
Tuesday March 27- 7:00 PM - indoor track
Cruise Interval Workout - Same as March 6
*** 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