Track Workout – Morning

When:
April 9, 2014 @ 6:00 am – 6:45 am America/Chicago Timezone
2014-04-09T06:00:00-05:00
2014-04-09T06:45:00-05:00
Where:
Hickman High School Track
1001 N 7th St, Columbia, MO 65201
United States
run

My high school cross country coach used to say “You can’t be disappointed with only running a 9 minute mile if all you ever train at is 9 minute miles”. Anaerobic training, or speed work, can help with that.

Speed work is one of the most neglected parts of a triathlon training program. Even if you are doing Ironman distances, speed work can be critical to your success. This workout can help! It is for ALL PACES AND ABILITIES.

Specific Workout schedule here: https://docs.google.com/document/d/1WH_4aCjVCaHmiPCseijVV0Du5e-Nu2gkfsB195bivUY/edit

Refer to the CMC Listserve for additional details, changes and cancellations.

Due to work concerns, we need to be on the track and running by 6am. This workout is short, only lasting about 45 minutes. But don’t let that fool you. It can be as tough as you make it. We will start with a one mile warmup at talking pace. You will do this on your own as soon as you get to the track. Do not wait for the group to start. Just go! We will then do some warm up drills (short, 100 yard striders, etc.) as a group. The main set will consist of nothing shorter than 200 yard and no longer than 1 mile, hard efforts, repeated at specific paces (5K, 1 mile, race pace, etc.), with a one mile cool down (on your own) afterwards. Total distance (with warm up and cool down) will be approximately 3-4 miles.

All efforts are done AT YOUR PACE. The challenge is to push yourself to 90% (or more) of max effort for these distances. On a track it is easier to get a feel for pacing over consistent distances. We will occasionally team up for “buddy runs”, or do a timed mile, and at least once during the summer we will go tackle one of the toughest hills in town. But that’s later…

No dogs or kids please (no exceptions). The ONLY people allowed on the track or field are those doing the workout.

Please park on 7th Street (to the east of the track) until summer. We want as little impact on Hickman’s parking situation as possible and their early employees get there about the same time as we will be leaving.

Severe weather cancels (but a rain shower does NOT EQUAL severe weather)