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.

For this Spring, Summer, and most of fall, All Track sessions will be held on the Tufts Ellis Oval Outdoor track.

Pace chart is located Here.


Tuesday May 7 - 7:00 PM - Tufts Outdoor Track.

This week we’ll keep it simple, short and gentle. But the Spring and early-Summer focus will be on shorter reps at faster paces. Expect to see a lot of INTERVAL and THESHOLD-based workAll Groups: 2 sets of the following

1 x 1600 at THRESHOLD (1:00 rest)

1 x 800 at INTERVAL (400 jog recovery


Tuesday May 14 - 7:00 PM - Tufts Outdoor Track

Groups A, B:

  • 1 x 1600 at THRESHOLD (1:00 rest)

  • 2 x 800 at INTERVAL (2:00 rest)

  • 2 x 400 at REPEAT (400 easy jog)

  • 2 x 200 at REPEAT (200 easy jog)

Groups C, D

  • 1 x 1600 at THRESHOLD (1:00 rest)

  • 2 x 800 at INTERVAL (2:30 rest)

  • 4 x 200 at REPEAT (200 easy jog)

Groups E, F:

  • 1 x 1600 at THRESHOLD (1:00 rest)

  • 2 x 600 at INTERVAL (2:00 rest)

  • 5 x 200 at REPEAT (200 easy jog)

Races This Weekend:

  • Westfield 5k - USATFNE Road Grand Prix

  • Esplanade 5k - SRR Grand Prix


Tuesday May 21 - 7:00 PM - Tufts Outdoor Track

1 x 800 at THRESHOLD

Groups A, B: 8 x 400 at REPEAT (400 jog recovery - but make that an 800 jog between #4 and #5)

Groups C, D: 4 x 400 at REPEAT (400 jog but an 800 after #4). Then 6 x 200 at REPEAT (200 jog).

Groups E, F: 10 x 200 at REPEAT (200 jog, but make that a 600 jog after #5


Tuesday May 28 - 7:00 PM - Tufts Outdoor Track

Groups A, B: 6 x 800 at INTERVAL with 2:00 rests. Anyone running over 50 mpw, make it 8 x 800 but with an extra minute’s rest after #4

Groups C, D: 6 x 800 at INTERVAL with 2:30 rests. Anyone running over 50 mps, make it 7 x 800 with an extra minute’s rest after #4

Groups E, F: Just as groups A, B except your distance is 600 not 800


Tuesday June 4 - 7:00 PM Tufts Outdoor Track

Frank Horwill Miler’s Workout

The volume of this workout is quite low but the intensity is high and the rests are a lot shorter than normal. So be sure to get in a good warmup for this workout with some strides

All Groups start off with 1 x 800 at THRESHOLD with a 1 lap jog. Then everyone does 2 sets of one of the following (according to their groups) with a 5 minute rest between sets.

Groups A, B

  • 1 x 400 at REPEAT (30 seconds rest)

  • 1 x 600 at REPEAT (60 seconds rest)

  • 1 x 400 at REPEAT

Groups C, D

  • 1 x 400 at REPEAT (30 seconds rest)

  • 1 x 400 at REPEAT (60 seconds rest)

  • 1 x 200 at REPEAT

Groups E, F

  • 1 x 200 at REPEAT (30 seconds rest)

  • 1 x 400 at REPEAT (60 seconds rest)

  • 1 x 200 at REPEAT


Tuesday June 11 - 7:00 PM Tufts Outdoor Track

Track PR Night - Mile Time trial and pacing

Please try to be at track, warmed up (mostly) and ready for the announcements no later than 7:00. We really need to start on time this week.

The time trials will be run in 3 waves. Each wave will contain 2 to 4 different target time groups, stagger started for the first curve. Below is the list of groups with runners first and then pacers in italics and parentheses.

  • Wave 1: 7:15 PM

    • 5:20 group : Masse (Cullinan)

    • 5:30 group: Caffrey, Spaulding, Mueller (O’Leary)

    • 5:45 group Bree. (Teich)

  • Wave 2: 7:25 PM

    • 4:59 group: Burleigh, Condon, Dunn, Contois, Lipinski, Luckow (Haneberg, Harris)

    • 6:30-6:40 group: DeDeo, Cullinan, Cooney (Down, Teich)

  • Wave 3: 7:35 PM

    • 4:40 group: Klucznik, Anderson, Stadnicki, Vadenais (Haneberg, Cullinan)

    • 5:59 group: Morin (Smith)

    • 7:30 group: DeMayo (Lawson)

    • 8:59 group: Grandberg (none by request)

General instructions: 

  • Please try very hard to be at track by 7:00 PM, not later.  It really matters this week.  Warming up for a mile is very time dependent so our first wave starts right at 7:15

  • I strongly recommend doing some pickups on the straight late in your warmup.  Don’t just jog easily and then expect to race a mile

  • Remember, we are running a mile, not a 1600 as we normally do a track.  A mile is 9 meters longer than a 1600 – roughly 2 to 3 seconds longer. 

Pacers:

  • Although it would be great if you can pace your people for the entire mile, whatever you can do is great.  The first 3 laps are the critical ones.  With a lap to go, everybody is pretty much all-out anyway.

  • When you are starting to tire or just ready to stop pacing, let the people in your group know you are going to do so.  Then please pull off gracefully.  Please either jump off the inside of the track or please pull out to the outside as long as nobody is coming up behind you.

  • Please try to make sure – long before your heat begins -- that you know the people you are pacing by sight and they know you.  We’ll try to introduce people at announcements to make that easier.

  • You might find it useful to “calibrate”.  I find it often takes me a rep or two at track practices before I know what my desired pace feels like.  So my plan is to do something like 2 x 200 at aiming right for my target pace, maybe 10 minutes before my heat starts.  Just so I don’t jump off like a jackrabbit.

  • Since we are running 4 laps + 9 meters (to get a full mile), don’t forget about the slight difference in your splits.   You’ll need to run the first 1600 of your 1609 meters about 2-3 seconds faster than your normally would at track.  It’s less than a second per lap but it can make a difference.

Runners: 

  • Do not wait until your heat starts to know your pacers by sight.   We will try to introduce people at the announcements.

  • Trust your pacers. Talk to each other if things are too slow or too fast

  • Remember the goal of this exercise:  I realize we are calling this “PR” night be it’s also meant to be a learning experience.  You are trying to find out how your goal pace mile feels and trying to get your body used to racing that pace.  So if the pace you choose ends up being too fast (or too slow, for that matter), that’s OK as long as you learn from it.  

  • Also remember that the first mile you race in a season is usually a shock to the system;  It almost always feels a lot worse than the second.  So if you blow up after the halfway mark, that doesn’t necessarily mean your goal is unreasonable.   Just hold it together as best you can

For those of you not too familiar with racing the mile:  Let me project my limited experience:  In my opinion, it’s all about lap #3.  Lap 3 is the one that makes or breaks you.  You finish lap 2 and you’re really starting to feel tired but the finish seems so far away.  The mental energy requirement is highest there. 

What happens to most milers is that they run 2 good laps, then a disappointingly-slow lap #3, and then pick it up for the last lap.  Try not to do that.   Decide ahead of time that if you are going to “blow up” it will happen on lap #4 instead of lap #3.  Right from the start, try to psyche yourself up for a big lap #3.   Prepare to push that lap harder than the others and then to just hang on for lap #4.   It can be a hard plan to follow but if you manage it, I think you’ll find you have a lot more energy for that last lap than you expected. 


Tuesday June 18 - 7:00 PM - Tufts Outdoor Track

Packard Ave Hills
We meet at the track but will jog over to Packard Ave (behind Tufts) for some hill repeats

Those running less than 40 miles per week: 2 sets of the following:

  • 2 x half hill

  • 2 x full hill

Those running 40-60 mpw. 2 sets of

  • 1 x half hill

  • 3 x full hill

Those running over 60 mpw: 2 sets of

  • 1 x half hill

  • 4 x full hill


Tuesday June 25 - 7:00 PM - Tufts Outdoor Track

All Groups: The “Deek” Workout

This workout is one continuous run on the track. Think of it as a 5k Pace session. You alternate the pace between your 5k race pace (for a full lap) and “float” pace (for half a lap).

”Float” pace is the pace of your normal, easy training runs. Not a warmup jog pace. Normal training run pace. But it should certainly feel like recovery compared to 5k race pace.

The total distance you will run is based upon your weekly mileage If you are running less than 45 miles per week, do 4800 meters continuous. This will add up to 8 sets of 400 hard, 200 easy. If you are running more than 45 miles per week, run 6000 meters. That will be 10 sets.


Tuesday July 2 - 7:00 PM - Tufts Outdoor Track

All Groups: Cruise Intervals. 1600 at THRESHOLD with 1:00 rests. Odds are that as this is a July workout, the weather will be quite warm so feel free to leave this at only 3 x 1600. But if you are feeling good and particularly if your mileage is solid, then try to add in more. Anything up to 6 x 1600 is good.

One more thing: Try to do this workout without looking at your watches while running. Aim for threshold intensity and let the pace fall where it falls.


Tuesday July 9 - 7:00 PM - Tufts Outdoor Track

All INTERVAL-paced work. Workout TBD


Tuesday July 16 - 7:00 PM - Tufts Outdoor Track

Packard Ave Hills - as per June 18


Tuesday July 23 - 7:00 PM - Tufts Outdoor Track

Workout TBD


Tuesday July 30 - 7:00 PM - Tufts Outdoor Track

“Deek” Workout - as per June 25


Tuesday August 6 - 7:00 PM - Meet at Arlington Center

Eastern Ave Hills

Races This Weekend:

  • Bridge of Flowers 8k (USATFNE Road Grand Prix race) - Aug 10, Shelburne Falls MA


Tuesday August 13 - 7:00 PM: Tufts Outdoor Track

Possible second PR Night. I’m thinking a 5k.


Tuesday August 20 - 6:30 PM - Meet in Arlington Center

MinuteMan Bike Path Workout