Mid-Michigan Track Club
Summer 2006
* time trials (not a race); no awards, no entry fees, but all start
together and are timed
* summer goals are to peak for 5k and 10k racing by weekly interval
sessions
SOME NOTES REGARDING: MT HOPE and EVERGREEN CEMETERIES - It is a privilege
to run there with hills and no traffic.
However, the city father’s blessings are rather fragile, therefore it
behooves us to closely follow these rules:
1. If auto traffic . . . quietly and politely yield, especially
congregating at start/finish line
2. If someone visiting a grave site . . . pass by quietly
3. If a funeral . . . we go to other cemetery . . . last resort
Potter Park
4. Cemetery Parking: single file on south side of road in the SW corner
where we are the most out of sight
5. While running, if route puts runners facing each other, keep to the right
(like when driving a car)
SOME NOTES REGARDING TRACK WORKOUTS
1. Run tight to inside curb, even slower runners so that all passing will be
on the outside.
2. Run single file, when pacing together side by side, go single file on
curves and when being passed.
3. Step off track or to very outside lane when not running.
4. During relays run in the inside 2 lanes, awaiting partners line up in
lanes 3,4,5, & start when partner crosses line
(It is not necessary to touch)
**Note: This year meeting and warm-up time is 6pm, starting time will be
6:15pm**
Apr 11 Tues at 6:15pm Evergreen Cemetery - 4 x ¾ mile with 2 minute rests.
Meet in the SW corner.
Apr 18 Tues at 6:15pm Alliance Rd Intervals - 6 x 880 Two waves: One at 0
- 3:15 - 6:30 - etc. Other at
0 - 4:00 - 8:00 - etc. Corner of Alliance Rd and Forest Rd, across from
the University Club, park south side lot.
Apr 25 Tues at 6:15pm Mt Hope Cemetery - 3 x 1 Mile runs starting at
0-11-22 minutes. Meet in far SW corner.
May 02 Tues at 6:15pm Hawk Island Park t. 4 x ¾ mile with 2 minute rests.
Flat course. Run 5K pace. Park in SW parking lot. Restrooms. - Location:
north side of Cavanaugh (½ mi north of Jolly) between Aurelius & Pennsylvania.
May 09 Tues at 6:15 Bancroft Park - 6 x 880yds 2 person relay - get partners
there.. Bancroft park is adjacent to Grosbeck golf course. Directions: go
west on Grand River (from Frandor), and NW on E. Grand River, then, turn off to
the north on Maryland (too soon), Otto (best), or Clark (too late) Aves.
May 16 Tues at 6:15 Hawk Island Park (see May 2nd) 6 x 880yds with 2
minute rests. Restrooms open. Should be faster than best 5K pace.
May 23 Tues at 6:15 Hawk Island (see May 2nd) - Endurance Intervals.
Toughest workout of year. 2 person, get partners there. Each runs 3 x ¾ mile.
While
partner runs, goes back up course ½ mile to meet them. Total 2¼ mile at best
5K pace, 1½ mile at 2/3 speed.
May 30 Tues at 6:15 POTTER Park - Street version of 10 x 440. Get
partners there
Jun 06 Tues at 6:15 Evergreen Cemetery 2 person 8 x 3/8mi (660 yds). Get
partners there. Park sw corner. 3 miles of 5K goal pace
Jun 13 Tues at 6:15 Okemos HS Track - Fast-Faster-Fastest. 2 person relay -
get partners there. Each runs 800-400-200M; 800-400-200M; 800-400-200M.
Jun 20 Tues at 6:15 Mt Hope Cemetery - 3 person relay. Each runs 6 x 880yd
section, then jogs back 400yds, as team circles cemetery 7 times on a new
1.25mi course. Teams will include fast, faster, & fastest partners. Run
clockwise. Meet in SW corner
Jun 27 Tues 6:15 Okemos HS Track - 10 x 400 relay 2 person relay - get
partners there.
July 04. Independence Day. Good luck at local races
Jul 11Tues at 6:15 Mt Hope Cemetery - HiLlS iN tHe CeMeTeRy (originated
1999) 2 person relay - get partners there, each does 8 x 3/8's mile all uphill.
Walk the steep downhill after your interval. Park single file south of the
workout site. Starting line is between the foot of the big west side hill and
the northwest steep hill we never climb.
Jul 18 Tues at 6:15 Okemos HS Track - Anaerobic Agony 2 person relay - get
partners there. Each does 800, 8 x 200, 800.
Jul 25 Tues at 6:15 Okemos HS Track - Up & Down Long Ladder 2 person relay,
each runs 800-1000-1200-1000-800.
Aug 01 Tues at 6:15 Mt Hope Cemetery - 3 x 1 mile 2 person relay - get
partners there. Partners run clock-wise, then jog back counter-clockwise ½
mile to
meet partner finishing their 1 mile repeat. Total per person is 3 run miles
plus 1½ jog miles. Total per team does six miles of running, which is four
laps around the cemetery.
Aug 08 Tues at 6:15 Hawk Island Park - 3 x 1 mile 2 person relay - get
partners there. Partners run counter-clockwise, then jog back clockwise ½ mile
to
meet partner finishing their 1 mile repeat. Total per person is 3 run miles
plus 1½ jog miles. Total per team is six miles running (or four laps) around
the lake. Meet at NE corner.
Aug 15 Tues at 6:15 Mt Hope Cemetery - Get Ready for Crim self-timed rest
intervals of 2 minutes, work thru 10 x 880 yds along hilly stretch next to
Aurelius Rd. Goal, 10 sec per mile faster than season best 10K pace or 10-20
seconds per mile faster than anticipated Crim pace. (Okay to run fewer repeats,
record your results)
Aug 22 at 6:15 Okemos HS Track - Long Ladder 2 person relay - get partners
there. 800-1000-1200-1000-800M.
Aug 29 at 6:15 Trifecta Track Meet - East Lansing HS track 3 events: varying
heats of 1 mile, 800, 400 including at least women only heat.
Sep 05 at 6:15 Abbott Park Trails - Mixed Intervals, Westside of Abbot Rd
just north of Lake Lansing Rd. Twice times loops of ½ mile and 1 mile. Dan
Casey and Dick Miles in charge.
Sep 12 at 6:15 Mt Hope Cemetery 3 x 1 mile at 0-10-20 minute intervals.
Meet in SW corner
Sep 19 at 6:15 Evergreen Cemetery Two person relay - get partners there.
Each alternates running 6 x 880yds, then jogs back up course 440yds to meet
partner finishing their 880. Total per runner 3 miles run plus 1½ mile jog.
Total run per team 6 miles or 8 laps. (Actually, the hill section is short so
total mileage is a little chintzy.)
Sep 26 at 6:15 Bancroft Park (directions see May 9th) Two person relay - get
partners there. Each runs 6 x 660 yds on the 880 course, then jogs back up
course 220 to meet partner. Total run of 2¼ plus ¾ jog back. At that short
run
interval the speed should be fast causing a fast jog back. Afterwards some
trail running or golf course running for those who wish more distance.
Oct 03 at 6:15 Evergreen Cemetery 4 x ¾ mi on 8 minute intervals but you run
with a partner of similar speed with 3 foot rope tied together.
Oct 10 at 6:15 Hawk Island to MT Hope and back distance and style to be
determined by weather and condition of trail. Hopefully, this will be a cross
country run thru the woods.
Oct 17 at 6:15 Potter Park Handicap Run on usual 1 mile but runners will be
assigned different loops, longest one to fastest runners etc. 3 loops
making the night 3 miles + or -.
Oct 24 at 6:15 Alliance Drive Poker Run - at Forest Rd, across from MSU
faculty club. Run for ½ hour and take a card every half-mile. Best poker hand
wins ½ of pot (MMTC gets other half) - $1.00 entry - Pizza afterwards. Club
picks up the tab, but drinks are on you.
Contacts: Gordon Schafer at GNSchafer@... or Don McMahon at
donmcmahon2@...
Website: Photos, Course Maps & Schedules:
_http://mmtrackclub.freespaces.com_ (http://mmtrackclub.freespaces.com/) –
follow the links!


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