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).

OUTDOOR Pace chart (last updated  August 5, 2017) is located Here.



Tuesday August 22, 6:30 PM

Tonight we will meet again in the Arlington Center Parking Lot for a Marathon-Paced Workout on the Bike Path.  This is the same place we met for the Eastern Ave Hill workout a last week. It's in sight of where the MinuteMan bike path crosses Route 60

http://tinyurl.com/2p2vc2

I will make the announcements short to maximize our daylight time and then we will do the workout. After the workout, if you are interested, head over to the Blue Ribbon Barbeque in Arlington at 908 Mass Ave for some post-workout food. They do have vegetarian fare. They do not have beer.

http://www.blueribbonbbq.com/

Regardless of which workout you choose, you will be doing tempo segments on the bike path - one out and one back separated by a short recovery

Fall Marathoners:
Each segment should be at least 3 miles in length and should be at your goal marathon pace. If you are up to it, make each segement 4 miles in length. Marathon pace is not terribly easy but this workout SHOULD be manageable for 4 mile blocks. The recovery between should 2 minutes if your blocks are 3 miles and 3 minutes if your blocks are 4 miles. Note that this should be active recovery -- you should be jogging, do not just stand around - but it should be easy. Then turn around and do the exact same segment coming back.


Non-fall-marathoners targeting longer races:
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 and you can be active or passive


Those targeting shorter races
Each segment should be 1 mile in length and should be fast. Like 5k race pace fast.  Faster if you wish.  There is no set pace, the idea is just to run 2 x 1 mile hard. You may take as much rest as you like. Let yourself be completely rested. But run FAST.

 

*** 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 6:30 PM

Groups A, B

  • 1 x 1600 at THRESHOLD (1:00 rest)
  • 5 x 800 at INTERVAL (2:30 rest or lap jog recovery)

Groups C, D

  • 1 x 1600 at THRESHOLD (1:00 rest)
  • 5 x 800 at INTERVAL (3:00 rest or lap jog recovery)

Groups E, F

  • 1 x 1600 at THRESHOLD (1:00 rest)
  • 5 x 600 at INTERVAL (2:30 rest or lap jog recovery)

 

 

*** Races This Week ***



Tuesday September 12 6:30 PM

Cruise Intervals.  1600 meter reps at THRESHOLD with 1:00 rests

  • 0-50 mpw: 4

  • 51-60 mpw: 5

  • 61+ mpw: 6

 

*** Races This Week ***

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


Tuesday September 19 6:30 PM

 

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
  • 2 x 200 at REPEAT 200 jog rest

 

Groups C & D - 2 sets of the following

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

 

Groups E & F - 2 sets of the following

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

 

 

*** Races This Week ***

  • Lone Gull 10k - USATF-NE Grand Prix Race #6


Tuesday September 26 6:30 PM

Tatyana Podznyakova workout

 

This is one of my favorite workouts.  It is difficult more for the concentration that it requires than for how physically taxing it is.  It is good for everyone but perfect for anyone aiming for a fall marathon

This is a single, continuous run on the track.  You should mentally break it down into 800s because you will be alternating the pace every 800 meters between your MARATHON pace (MP) and your THRESHOLD pace.  Start off at your THRESHOLD pace.  The total distance you will run depends upon your weekly mileage.  If you are feeling good, feel free to exceed these recommendations but fall Marathoners, I hope you are trying to push your weekly mileage limits right now...

  • 0 - 45 miles per week: 4800 meters (6 x 800)
  • 46-60 miles per week: 6400 meters (8 x 800)
  • 61+ miles per week: 8000 meters (10 x 800)

 

If you find yourself unable to hit THRESHOLD pace before the workout is over, you may either stop the workout altogether (recommended) or try to run all the remaining 800s at MARATHON pace

 

The key to this workout is to truly alternate your pace and to pay attention to it.  Please do not turn this into just one single-paced run.  You are trying to teach your body to recover at marathon pace.  You'll want a good watch that you can hit every 800 to see the laps.

For marathon pace I am generally talking about your goal marathon pace -- not necessarily what you have done or even what Daniels says you should be able to do.  If your goal is realistic, you should be able to hit this.  If you do not have a goal pace and don't know what your marathon pace should be, it is generally somewhere from 15 to 20 second slower (per 8900) than your threshold pace.  For those in interval groups A and B, the gap is more like 15 seconds rather than 20.

 

 

 

*** Races This Week ***

  • Somerville Homeless Coalition 5k


Tuesday, October 3rd - 6:30 PM

 

October 7/8 Marathoners: 

Lou Ristaino Workout:  4800 meters continuous, starting out at goal marathon pace for the first 800 meters and then running each successive 800 four seconds faster than the previous one.  In the end it's 6 x 800 total. 

 

October 14/15 Marathoners:

4 x 1600m with 1:00 rests.  Run the first 1600 at THRESHOLD.  Run the last 3 ones at THRESHOLD-10 seconds.  This is not progressive;  Don't drop 10 seconds for each one.  Just  Drop 10 seconds after the first rep and then keep the pace there for all of what's left.

 

Everyone Else:  

Cruise Intervals:  1600s at THRESHOLD with 1:00 rests.  Do anywhere from 3 to 7 of these, depending on your weekly mileage and how you feel.  Just keep in mind that this is a workout in which we generally wish to work on volume rather than intensity;  If you are able to go faster than THRESHOLD, don't.  Run more of them right at THRESHOLD.

 

*** Races This Week ***


Tuesday, October 16th - 6:30 PM

October 14/15 Marathoners:

Lou Ristaino Workout:  4800 meters continuous, starting out at goal marathon pace for the first 800 meters and then running each successive 800 four seconds faster than the previous one.  In the end it's 6 x 800 total. 

October 21/22 Marathoners and everyone else:

4 x 1600m with 1:00 rests.  Run the first 1600 at THRESHOLD.  Run the last 3 ones at THRESHOLD-10 seconds.  This is not progressive;  Don't drop 10 seconds for each one.  Just  Drop 10 seconds after the first rep and then keep the pace there for all of what's left.

 

 

*** Races This Week ***