“Shoot, Another Ladder!”

I am always asking for suggestions on workouts for these Tuesdays on the track.  Only one guy offered up a suggestion of any sort, so that's what we went with.  Of course, the guy that offered it up... Never showed.  We did it anyway.  The suggested workout was a ladder: 400, 800, 1200, 800, 400 with a 400 recovery between intervals.  All at (or below) 5K race pace.  Simple enough. The track … [Read more...]


A simple google search of the name "tabata" results in many articles about the tabata sequence.  Below is the one of them: The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 … [Read more...]

Stairway to Hell

Tuesday's track workout was to be a very typical ladder workout.  However, it turned out to be anything but typical.  The plan was to run 200, 400, 600, 800, 800, 600, 400 & 200.  The goal was to run them strong.  Each interval's pace was supposed to be run appropriately for the distance (i.e. the 400s run much faster than the 800s).  We agreed on the recovery being a 400 between intervals … [Read more...]

quarter, mile, quarter

The workout was to essentially run a mile for time.  We had a pretty good turnout considering the workout that was ahead of us.  After the warmup, we decided to do some straightaway accelerations (jog the curves) to get the legs fired up.  The plan was to run a quarter at the mile goal pace, a mile for time, a quarter at the mile pace.  We talked a bit about where we wanted to be on this quarter … [Read more...]

Cinco de Mile

Today's workout was not the suggested 400, 1600, 400 (i.e. mile for time).  I'm sure I'm not the only one partly glad we didn't run that workout.  However, the only reason I wanted to at all, was to use the title of the post.  I've decided to use it anyway. The workout was 3 x 400 followed by 2 x 200 - twice.  It was really a preparation workout for next week's mile time trial.  The goal was to … [Read more...]

mile, half, mile

It was relatively slim pickins for one of our regular Tuesday workouts.  I'm not sure if everyone is getting smart and scheduling meetings on the Tuesday Noon-hours or I shouldn't post the workout ahead of time.  Actually, there were eight of us (and yes, we were all on time).  By 12:05 we were discussing the details of the day's workout.  The plan was a mile, a half, and a mile.  The goal was to … [Read more...]

“…10 seconds!”

I'm not exactly sure what some people believe the definition of "sharp" is, but I had previously thought it was clear.  For clarification, when I write Twelve O'clock sharp, I actually mean 12:00 pm.  Sorry for the confusion everybody. Today's workout was the very simple, very dreaded... Quarters on the two minute interval.  All of you swimmers can disregard the next three sentences.  This … [Read more...]

New Chapter

Tuesday speedwork entered a new chapter with the start of track workouts.  Today's workout started at the Springfield HS Track at Noon.  We had a guest star by the name of Bryan Glass show up and show us what it means to run fast.  Luckily Dave was there to escort him around the track.  The first day of track work had all of the facets I wrote about in the last post (although no-one went under the … [Read more...]

Decreasing Recovery

Tuesday's workout was essentially the same as the one run two months prior.  The difference this time wasn't the interval time or the interval pace; it was the recovery time.  One of the keys to interval training has to do with the obvious reason we run intervals... to run fast.  Running intervals makes you run fast.  Period.  We spend a lot of time training our bodies to run fast and to be … [Read more...]

Standard dozen

Even the less than ideal conditions, couldn't keep our standard dozen runners (or so) from showing up to suffer through another Tuesday lunch hour.  There were 12 of us (to be precise) that met at the Park entrance a little past Noon.  The wind was blowing and the clouds were drizzling.  This was to be our third installment of the two-mile time trial.  It really does become quite the perfect gauge … [Read more...]