Wednesday May 24th

Hello everybody!

Here is this week’s workout:
Warm-up: 2 laps together followed
by 4x’s 100 meter strides
Workout: A ladder- 200,300,400,
Cool-down: 2 laps or The Feldkamp
Everything will be explained at 5:45 p.m. on SHG’s track. Please bring your own water!!!
See you Wednesday evening:-)

Wednesday May 17th

Hello everyone,
Starting this Wednesday the 17th we will be doing our speed workouts on the track at SHG and NOT at Washington Park. The starting time remains the same at 5:45 p.m.
This week’s workout will be Repeat 300’s and will proceed as follows:

2-lap warm-up together
4x’s 100 meter strides

9x’s 300 meters with 300 meter rest between each

Feldkamp Mile or 2-laps (your choice)

I will explain in detail on Wednesday evening.
Please don’t forget to bring your own water to the track!
See you Wednesday!

Wednesday May 10th

Hi Everyone,
This is the third time trying to get this Blvd. workout in this Spring!
Refer to the Wednesday April 26th post!
Hope to see you tomorrow night!
Don’t forget to bring water.

Wednesday May 3rd

Hello everyone,
Just refer to last week’s workout April 26th and we will do that this week. Hopefully, we will have better weather:-)
Remember to bring water and we can take it with us to the Blvd.

Wednesday April 26th

Weather permitting we will meet at the pavilion at 5:45p.m.

The warm up will be running to the Blvd. together.

Once there we will do 6 repeats of the straightaways on the Blvd. (approx 400 meters)and walk the sidewalk for a short recovery to the other straightaway.

After 6 repeats, the cool down will be running back to the pavilion.

I hope we can get our workout in tomorrow…however I did do this workout today because the forecast didn’t look promising:-)


Speed Work 2017 Begins

Wednesday April 19th-5:45 P.M.

Hello Everyone!!

Speed work begins next Wednesday April 19th at 5:45 P.M.
at Washington Park Playground Pavilion.
Remember, we always start out at the pavilion for a few weeks until high school track ends.

We will warm up by running to the 1 mile mark on the Women’s Distance Festival route. Then we will do 4 repeats of half miles up the hill, past the 5Q mark around the corner and ending at the 6Q mark all on the WDF route. For a cool down we will return to the pavilion.
If you want to be faster this year, don’t try to get mileage in on speed night. Concentrate on running fast and give yourself a day off of mileage. Just a friendly suggestion:-)
If you need water remember to bring your own!!
See you on Wednesday evening…


Since there was only 4 of us at speedwork tonight next week will be our last session for 2016.

We will do our usual warm up and cool down and the workout will be a short ladder.

100 meter rest between efforts.

Wednesday October 12th

Hello remaining speedwork troopers!!
Our workout this week is 4 repeats
of 1000 meters (2 and 1/2) laps @ 10K pace with 200 meter rest.
We will start with 1/2 mile warm up and end with a mile cool down.
See you Wednesday evening!!

Wednesday October 5th

Hello everybody, we are winding down on our Wednesday speedwork night. We will see Wednesday how many more weeks in October you want to continue.
This week’s workout will be 16 200’s alternating between faster and slower repeats.
Do the first one easy the second one at 5k race pace and continue the pattern. Try not to stop but of course if you need a drink or must stop do. We will do our regular two lap warm up and your choice of a two lap cool down or the Feldkamp Mile.
See you Wednesday evening!!

Wednesday September 28th

This week’s workout is a request from our friend Venu. Although, not a true speed workout, it will help those of you who are doing 1/2 marathons and marathons this fall.
The workout is as follows:
Mile- 4 laps
1200- 3 laps
800 – 2 laps
800 – 2 laps
1200- 3 laps
1600- 4 laps
That’s a big workout… Feel free to cut it in half
I will be doing a 1 lap warm up and a 1 lap cool down with the mileage already high. If my math is right that would be a total of 5 miles.
See you Wednesday evening!!