WEDNESDAY WORKOUT TIP: TRACK TALK

So my breakfast “Sundae” held me over for almost 4 hours this morning, not bad! For my mid morning snack I enjoyed an apple and some almonds.

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LUNCH

I made another Smoked Salmon Sammie 🙂 This time I made it on a sandwich thin so I could have more calories else where.

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Carrots + Lemon Cilantro Hummus!

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Wasabi Peas

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Plus Tomato soup, which wasn’t the best idea seeing that it is 80 degrees outside..

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All together!

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WEDNESDAY WORKOUT TIP: TRACK TALK

So many of you have asked about my track workouts so I thought it was about time I did a post about them. Track workouts to me are what helped me become so speedy. I am not the fastest runner out there, but I am the fastest runner I can BE! When I first started doing track workouts I hated it! I hated that I was running around in the same place for an hour plus. But as I got into it, I realized that I really loved that there was always something new to do. It could be three laps around the track fast and then a rest, or five 200’s (half laps) around the track super fast with a 200 rest in between.

First let me talk to you all about what  X, RI, and 400’s, 200’s, 1600’s, and 800’s mean. I know this is pretty basic stuff, but some people are new to all this mumble jumble so I am not going to assume that you all know what it means. The "X" means how many times you will do a main set. Well what is the main set? The main set is the core part of the workout. You should always do a 10-20 minute warm-up first and then a 10-15 minute cool down with every track workouts. Your rest being just a slow jog.

So what about all these numbers?? One lap around the track is a 400, so two laps is an 800, and so on and so on. The RI, means rest in between. So if the workout was 2(3X400’s) with a 400RI, that means 3 laps around the track done twice with one lap in between. I know it’s a little confusing at first, but you will get the hang of it before you know it.

What about time? It all depends on what you are doing speed training for. I think no matter what listening to your body is very important. The last thing you want to do in injure yourself in a track workout. So beginners start out easier and build up to more intensity. If you have been running a long time, challenge yourself to go faster! Track workouts will push you, and if you have a Garmin I think it will help you tremendously. When I do track workouts I always use the interval training on my Garmin. I will set the time distance and distance rest time. You can also just use a watch as well, for your time.

So how do I get faster? You have to STICK with it! I do track workouts every Tuesday and don’t give in to being too tired! You will not succeed if you take time off (unless your injured). Below I have listed some track workouts you can get started with if you are a beginner or advanced. The difference is you will need to adjust the time. If you can run a 9-10 minute mile, then you should be aiming to run your track workouts a little bit faster (in pink). If you can run a 8-9 minute mile, you should be aiming for 7-7:30 minute miles (in blue) easy!

Track Workout #1: 10-20 min warm up 3x1600m@ 7:02 or 8:02 (1 min rest) 10 min cool down

Track Workout #2: 1 mile warm up 4x800m@ 3:23 or 4:23 (2 min RI) 10 min cool down

Track Workout #3: 10-20 min warm up 1200m@ 5:10 or 6:10, 1000m@ 4:16 or 5:16. 800 m @3:23 or 4:23, 600 m @ 2:31 or 3:31, 400m @1:39 or 2:15 10 min cool down

Track Workout #4: 10-20 min warm up 3x1600m@7:02 or 8:02 (1 min R) 10 min cool down

Next Week I will talk about proper recovery!


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    Winford Kras

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