SRR Track

You must be a SRR member to participate in the workouts regularly but if you are considering track/SRR and would like to check us out, you are welcome to come to a session as a guest.

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).


Tuesday June 20, 7:00 PM

Packard Ave Hill Workout

 

*** Races This Week ***

 



Tuesday June 27, 7:00 PM

Hill Focus:  Back to Packard Ave

They have completely resurfaced the grass on the track, however the track area is still listed as being closed so we will be on the roads again this week.   As I mentioned to many of you last week, I’m trying to turn these lemons into lemonade by giving you all a few weeks of hill concentration.  I’m going to try to be creative with it this week so that you are not bored.  We will do something we’ve never done before so bear with me.   

 

 (We have no track practice next week and my hope is that the work will be complete by our next practice the 11th.)

 

Meet at 7:00 at the entrance to the track for announcements as normal.  From there, we are all going to do a jog together up to Packard Ave but not the way we normally go.  Instead we’re going to jog immediately up the hill where I will show you the loop I have in mind.  We will get roughly a mile or so of jogging from the time we leave the track to the bottom of Packard

 

The workout consists of 3 reps.  Each rep starts as a normal, “long” Packard Hill – up past the Tennis Courts to the top of the hill.  You all know that part.  However in these reps, you will continue to run down the hill and follow the road all the way to where it runs into Winthrop Street.  From there you will take a sharp left and go up the hill, but not on the road.  Instead you will go up “Rainbow Steps” (you’ll see them) in the grass and then make your way back to Packard Ave in one of two ways, the choice of which is up to you.  One choice makes each rep approximately 0.9 miles.  The other choice makes each rep 0.7 miles.  I will show you these when we do the jog.

 

At the end of each rep you will find yourself either at the very top of Packard Ave (the 0.7 option) or at the intersection of Packard and Professor’s Row (the 0.9 option, by the tennis courts).   From there you will jog lightly down the hill and take a 2 minute rest at the bottom before the next rep.

 

The point of all of this is to give you longer, hard hills.  Not quite Eastern Ave quality but something more than just your standard Packard climb.  I encourage you to do as many of these as you feel you can.    They’re too long to sprint so push the volume a bit if you can.  But trust me, 3 will be a good workout.

 

-Joe O’Leary

 

*** Races This Week ***

 



Tuesday July 4th, 7:00 PM

NO PRACTICE THIS WEEK -- Enjoy the Holiday

 

*** Races This Week ***

  • John Carson 2 Miler - July 4th


Tuesday July 11th, 7:00 PM

I will be away for this workout.

 

According to the signs on the track, it is closed until the 14th.  My hope is that it will actually be open by the 11th and you can do this workout.    If not, I think one more session of Packard should be enough to last us the Summer..  But assuming the track is open:

(Note -- track was *not* open so this ended up being another hill workout.  Therefore the scheduled "Deek" workout was moved to July 18)

 

 

*** Races This Week ***

 



Tuesday July 18th, 7:00 PM

"Deek" session. 

This is a short workout.  It is one continuous run on the track.  Think of it as a 5k pace session.  You alernate the pace  between your 5k race pace (for a full lap) and then "float" pace (for half of a lap).  "Float" pace is the pace of your normal, easy training runs.  (Not the ones where you go hard.  The easy, recovery runs.)  But it is an honest running pace, not the normal recovery jogs we do at track.  It should give you enough recovery to go back into 5k race pace after 200 meters.

The total distance you will run (alternating these two paces) is really up to you by my suggestion is to base it upon your weekly mileage.

If you are running less than 50 miles per week, you should run 4800 meters total.  Think of it as 8 sets of [400 at 5k pace, then 200 float]. 

If you are running more than 50 miles per week and you feel up to it, change it to TEN sets.  That is 6000 meters total.

 

 

*** Races This Week ***



Tuesday July 24th, 7:00 PM

 

Interval ladder

For this workout, you'll start out long and slow, go to short and fast, and then go back again.

Groups A, B

  • 1600 m at THRESHOLD - 1:00 rest
  • 1000 m at INTERVAL - 2:30 rest
  • 200 m at REPEAT - 200 jog rest
  • 200 m at REPEAT - 200 jog rest
  • 1000 at INTERVAL - 2:30 rest
  • 1600 at THRESHOLD

Groups C, D

  • 1600 m at THRESHOLD - 1:00 rest
  • 800 m at INTERVAL - 2:30 rest
  • 200 m at REPEAT - 200 jog rest
  • 200 m at REPEAT - 200 jog rest
  • 800 at INTERVAL - 2:30 rest
  • 1600 at THRESHOLD

Groups E, F

  • 1600 m at THRESHOLD - 1:00 rest
  • 600 m at INTERVAL - 2:30 rest
  • 200 m at REPEAT - 200 jog rest
  • 200 m at REPEAT - 200 jog rest
  • 600 at INTERVAL - 2:30 rest
  • 1600 at THRESHOLD

 

*** Races This Week ***




Tuesday August 1st, 7:00 PM

Tonight at 6:15 PM is the Yankee Homecoming 10 Miler in Newburyport.  I realize that the logistics are difficult (you would have to leave work work fairly early) but if any of you can manage to make it happen, I strongly recommend you run this race.  It is something of an unofficial SRR Tradition.

 

However for those of you who cannot make it or aren't looking to run a 10 Miler, the track workout will go on!

 

This is something we don't do very often.  You will all be running reps at slightly slower than INTERVAL pace with short rests.  

 

  • Groups A, B: 6 x 1000 at INTERVAL+6 pace with 1:00 rest
  • Groups C, D: 6 x 800 at INTERVAL+6 pace with 1:00 rest
  • Groups E, F: 6 x 600 at INTERVAL+6 pace with 1:00 rest

A word of explanation:

I list the paces as "INTERVAL+6".  That means you run 6 second slower for the entire rep, not per lap.  To put it another way, that means that groups will be running this much slower per 400 meters

  • Groups A, B: run 2 seconds slower per 400
  • Groups C, D: run 3 seconds slower per 400
  • Groups E, F: run 4 seconds slower per 400

 

 

*** Races This Week ***




Tuesday August 8, 7:00 PM

PLEASE NOTE WHERE WE MEET THIS WEEK: ARLINGTON CENTER PARKING LOT - 7:00 PM

Eastern Avenue Hill 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. Every year people miss this and show up at Tufts so if you could help spread the word to people you know are coming but might not see the announcement, that would be helpful

Google Map link showing nearest intersection to parking lot

http://www.tinyurl.com/2p2vc2

After we go over announcements, we will all jog one mile over to Eastern Avenue and run a few reps of the hill. Run 2, 3 or even 4 reps if you feel up to it. From Venner Road to Hillsdale, Jason, Spring and Eastern all the way up to the water tower. The distance is one mile. Recovery is the jog down.

 

*** Races This Week ***




Tuesday August 15, 7:00 PM

TBD

 

*** Races This Week ***




Tuesday August 22, 7:00 PM

Minuteman Bike Path Tempo Workout

 

*** Races This Week ***




Tuesday August 29, 7:00 PM

All Groups:  3 sets of

  • 1600 m at THRESHOLD - 1:00 rest
  • 200 m at REPEAT - 200 jog

There is no rest between sets.  You go right from the 200 jog into another 1600 at THRESHOLD.

Anyone running more than 50 miles per week, add an extra set

 

*** Races This Week ***




Tuesday September 5 7:00 PM

TBD

 

*** Races This Week ***



Tuesday September 12 7:00 PM

TBD

 

*** Races This Week ***

  • Downtown 5k - Sunday Sep 17 - Providence RI - USATF-NE Grand Prix REace


Tuesday September 19 7:00 PM

Tatyana Podznyakova Workout

 

*** Races This Week ***



Tuesday September 26 7:00 PM

TBD

 

*** Races This Week ***