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

All Groups:  INTERVAL blocks.

 

  • Groups A, B - 5 x 1000 at INTERVAL (easy lap jog recovery)

  • Groups C, D - 5 x 800 at INTERVAL (easy lap jog recovery)

  • Groups E, F - 6 x 600 at INTERVAL (easy lap jog recovery)

 

*** Races This Week ***




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 7:00 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 7:00 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 REace


Tuesday September 19 7:00 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 followoing

  • 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 ***



Tuesday September 26 7:00 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 ***



Tuesday, October 3rd - 7:00 PM

 

*** Races This Week ***

 


Tuesday, October 3rd - 7:00 PM

 

*** Races This Week ***