Comment

Comment by Steven Park on July 16, 2012 at 9:21am

Did my first track workout for the year today at Ardsley HS. Took it easy. 76 degrees and humid. Jog rest in between each leg. 

Not sure if I"m going to do the 5th Ave Mile this year but I'm going to train, just in case...

1 mi warm up

stride outs x 2

200 x 2 (36, 36)

400 x 2 (73, 74)

200 x 2 (34, 34)

Warmdown

Comment by Rachel M Kimber on June 26, 2012 at 3:01pm

Nice Lou!  I think I'll get on the track tomorrow - 4x800 (quarter rest) then 4x200 ... 100 or 200 rest.  Too tired to get out this morning and regretted it.  Such a gorgeous morning!

Comment by Louis Csak on June 26, 2012 at 2:37pm

3 x 800m.....2:57, 2:56, 2:57
6 x 400m...... 87, 87, 86, 85, 84, 83
30 sec rest, no breaks.
nice and easy

Comment by Louis Csak on June 24, 2012 at 11:07pm

friday, june 22
5:14
75, 81, 78, 78
ran smooth, had a very difficult work to race
have implemented Ken's suggestion, and am doing one long run each week.

Comment by Rachel M Kimber on June 18, 2012 at 4:04pm

fully ultra-recovered and ready to hit the track tomorrow ... Ken, Is it possible to have a workout (not necessarily THE workout) before tomorrow morning?  Lou, maybe you could shoot me the list of workouts you rotate through ... Thanks guys!

Comment by Daniel Hennessy on June 8, 2012 at 10:52pm

Sal and I from VCTC ran the Friday Night mile this evening at VC stadium.   Not many there but Conor O'Driscoll turned up which gave me a chance to meet the flying fellow countryman.  It's a pity that the VC 5K is coinciding each time the night before the Friday night mile.

Comment by Louis Csak on May 31, 2012 at 7:36pm

Hi Rachel & Ken
I was probably going to take off this friday, or maybe do one of your eight workouts.
I'm going to start the addition of a long run this week, so I'm to start a bit easy.
no intense track this week.

Comment by Ken Rolston on May 31, 2012 at 6:58pm

Rachel we will be doing hills every other week beginning on June 12. I can send you alternative track workouts if you like. This past Tuesday was 1 x 400, 3 x 1200 at relatively easy pace ( 5K-10K ) w 400 jog in between and finish with a fast 400. Idea is to heat acclimate.

Lou , glad to see you'll be doing some long runs. You will benefit from them, for sure. I promise your speed will not disappear !

Comment by Rachel M Kimber on May 31, 2012 at 11:42am

lou - nice job at the VC mile! I hope to get to the next one. see you there?

Comment by Rachel M Kimber on May 31, 2012 at 11:41am

I'm going to start doing track workouts on Tuesday mornings - when do you guys (lou) usually post workouts - I know VCTC is switching to hills soon and I already get plenty of those!

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