From: davidmauger1@... <davidmauger1@...>
Subject: Re: [pfrpc] Speedwork / Alternative Workout
To: tio2@..., fredmazu@..., pfrpc@yahoogroups.com
Date: Thursday, February 14, 2008, 7:30 PM

Hmmm....I think we should find out what kinds of events are planned in the future so we can schedule around it. Sounds like next Tuesday is out.

frogger

In a message dated 2/14/2008 6:02:53 P.M. Central Standard Time, tio2@earthlink. net writes:

Something to think about ...

I did 7 sets of 0.5 miles (or 5 laps) with 1 lap walk last night with the girls softball practice as a diversion. Half mile intervals are a popular workout. Usually, you start at 6 and work-up to 8 at the same pace, then increase the pace and start at 6 again (or some variation thereof). For this 0.1 mile track, half mile pacing is simple to maintain since you just double the time to get a per mile pace. Plus it is sort of a preview workout for the YASSO.

Also, I talked to the supervisor there about scheduled events. There are going to be some special events next Tuesday and Wednesday from ~ 6:00 to 8:00 which may interfere with our plans, and Thursday is league ball practice (potentially lethal, believe me).

-----Original Message-----
From: Fred Mazurski
Sent: Feb 14, 2008 3:55 PM
To: pfrpc@yahoogroups. com
Subject: [pfrpc] Speedwork / Alternative Workout

Pancakers,

Let's plan on speedwork at the HF Fieldhouse at 7:45 PM on Tuesday, Feb. 19th. I would like to throw out the program described below as "400 Meter Intervals" as an alternative to the program we have been using. However, there is no reason that we all need to do the same routine if some of you want to stick with the one we have been using. I am half tempted to try the following program for something different.

Remember that we are on a 10 lap/mile track so 400 meters will be 2 - 1/2 laps. The 1/8 mile rest between intervals which is discussed below translates to rougghly 1 - 1/4 laps.

"400-Meter Intervals"
(1) Stretch and warm up completely with an easy 1 mile run.
(2) Run 3 sets of 4 x 400 meters (1/4 mile) intervals (for a total of 12 x 400 meters) at 10-12% faster than race pace.
(3) Walk/jog 200 meters (1/8 mile) between intervals, and rest 5:00 minutes between sets.
(4) Warm down with an easy 1 mile run.

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