Track Series

Notes from MRC President Chris Walker on this summer’s successful track series. Details about the series are below. Email us if you want to join the next track series.

This was a great start to what will hopefully be an ongoing program that we will be able to offer the members of the MRC and community for years to come (maybe a winter series too). The series was 6 weeks of different speed workouts that pushed runners to new levels of training and hopefully improved some 5k times along the way. Each week involved different workouts and advice that first time runners to experienced runners could benefit from. The workouts were simple enough to allow for runners to continue them at home in order to add a change to their regular running routines.

Thank you to all the volunteers that helped with the program (Barb, Courtney and Jim) . A special thanks to Derek who filled in on the days I was out.

See you on the road and trails….

Chris

WHEN:
Wednesdays at 6:45pm, May 26th – June 30th, 2010  (Six weeks)

WHAT:
Track Workout Series

WHERE:
Eastern Alamance High School Track
4040 Mebane Rogers Road
Mebane, NC 27302

WHO:
From beginners to advanced level runners. Many runners make speed workouts a regular part of their running routine. Everyone will be able to run at their own pace… all speeds are welcome and encouraged to attend!

WHY:
Improves speed (overall pace)
Improves speed endurance (ability to run faster for longer)
Improves running form
Improves your ability to handle discomfort
Improves your ability to pace yourself

Additional Info:
• We’ll be providing water and gatorade, and we’ll leave a basket out for cash donations (suggested donation: $1/per each track workout you attend).
• Questions? Contact us via email at mebanerunning@gmail.com

Important:

• In the event that Eastern Alamance High School has a last minute change in their athletic schedule, we’ll meet at Gravely Hill Middle School Track which is in Efland (about a 15 minute drive from Mebane Espress). We’ll send out an email if we need to move the location (so be sure to check your inboxes each Wednesday before 5pm!)

• If you are not an official MRC Member, you are more than welcome to attend the Track Workout Series, but you MUST let us know in advance that you are attending. Non-members will need to fill out a registration form with a liability release and be added to our email listing in case there is a location change. Complete the registration form and either bring it with you to the track series or scan and email it to us at mebanerunning@gmail.com.
  

Workouts:

For track novices -  200 meters – usually begins on the curve and ends on the opposing straight side of the track, 400 meters = 1x around track = approx 1/4 mile, 800 meters = 2x around track = approx 1/2 mile, 1 mile = 4x around track,

Week 1 – May 26th
Warm up – 1 mile
Ascending ladder workout – 100, 200, 400, 800meters (Chris will be available to guide those who want even more distances), recovery in-between
Cool down – 1/2 mile

Discussion topics will focus on the benefits of track (speed) workouts and why warm up is so important (especially for the hamstrings). Other discussion points:

how your running form is different while sprinting than running long distances
how you may feel during this type of workout and for the next day or so after running
what to do after a speed workout for recovery
how you should pace yourself during the workout to alleviate injuries
how to run to your ability.

Week 2 – June 2nd
Warm up – 1 mile
Short repeats workout – 5 – 8 repeats of 200 meters, recover in-between
Cool down – 1/2 mile

Map:

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