Workout June 1st MORNING Group

Some of you like this workout,  some of you don’t… We will probably do this workout once again in 4 weeks.  I see it as a recovery week and a test week so you can compare.   Later in the season,  our recovery/test workout will be the 6 x 800 workout.

Week 09  Grp Banilla    Week 09  Group Green

00:00   400                        00:00   400

02:15   400                        02:30   400

04:30   400                        05:00   400

06:45   400                        07:30   400

09:00   400                        10:00   400

11:15   400                        12:30   400

13:30   400                        15:00   400

15:45   400                        17:30   400

18:00   400                        20:00   400

20:15   400                        22:30   400

22:30   400                        25:00   400

24:45   400                        27:30   400

 

Week 9  Group Blue       Week 9  Group White

00:00   400                       00:00   400

02:45   400                       03:00   400

05:30   400                       06:00   400

08:15   400                       09:00   400

11:00   400                       12:00   400

13:45   400                       15:00   400

16:30   400                       18:00   400

19:15   400                       21:00   400

22:00   400                       24:00   400

24:45   400                       27:00   400

27:30   400                       30:00   400

30:15   400                       33:00   400

 

Week 9 Group Yellow        Week 9  Group Red

00:00   400                            00:00   400

03:15   400                            03:30   400

06:30   400                            07:00   400

09:45   400                            10:30   400

13:00   400                            14:00   400

16:15   400                            17:30   400

19:30   400                            21:00   400

22:45   400                            24:30   400

26:00   400                            28:00   400

29:15   400                            31:30   400

32:30   400                            35:00   400

35:45   400                            38:30   400

 

Workout EVENING Group June 1st

This the EVENING Group’s workout.  After next week we will be in sync with the morning group.

This week,  we add another 800.  400,400,800,400,400,800,400,400,800

 

Week 7  GrpBanilla     Week 7  Group Green

00:00   400                     00:00   400

02:15   400                     02:30   400

04:30   800                     05:00   800

08:30   400                     09:30   400

10:45   400                     12:00   400

13:00   800                     14:30   800

17:00   400                     19:00   400

19:15   400                     21:30   400

21:30   800                     24:00   800

Week 7  Group Blue    Week 7  Group White

00:00   400                   00:00   400

02:45   400                   03:00   400

05:30   800                   06:00   800

10:30   400                   11:30   400

13:15   400                   14:30   400

16:00   800                   17:30   800

21:00   400                   23:00   400

23:45   400                   26:00   400

26:30   800                   29:00   800

Week 7 Group Yellow    Week 7  Group Red

00:00   400                      00:00   400

03:15   400                      03:30   400

06:30   800                      07:00   800

12:30   400                      13:30   400

15:45   400                      17:00   400

19:00   800                      20:30   800

25:00   400                      26:30   400

28:15   400                      30:30   400

31:30   800                      34:00   800

 

Workout 5/25 EVENING GROUP

The EVENING Group is a couple of weeks behind due to track availability issues.  Don’t worry,  I will have you caught up in  2 weeks.

The workout this week is 400,400,800,400,400,800,400,400,400,400

Week 6  GrpBanilla     Week 6  Group Green

 

00:00   400                     00:00   400

 

02:15   400                     02:30   400

 

04:30   800                     05:00   800

 

08:30   400                     09:30   400

 

10:45   400                     12:00   400

 

13:00   800                     14:30   800

 

17:00   400                     19:00   400

 

19:15   400                     21:30   400

 

21:30   400                     24:00   400

 

23:45   400                     26:30   400

 

Week 6  Group Blue    Week 6  Group White

 

00:00   400                   00:00   400

 

02:45   400                   03:00   400

 

05:30   800                   06:00   800

 

10:30   400                   11:30   400

 

13:15   400                   14:30   400

 

16:00   800                   17:30   800

 

21:00   400                   23:00   400

 

23:45   400                   26:00   400

 

26:30   400                   29:00   400

 

29:15   400                   32:00   400

 

Week 6 Group Yellow    Week 6  Group Red

 

00:00   400                      00:00   400

 

03:15   400                      03:30   400

 

06:30   800                      07:00   800

 

12:30   400                      13:30   400

 

15:45   400                      17:00   400

 

19:00   800                      20:30   800

 

25:00   400                      26:30   400

 

28:15   400                      30:30   400

 

31:30   400                      34:00   400

 

34:45   400                      37:30   400

 

Workout 5/25 MORNING GROUP

This workout will be done by the MORNING GROUP,  we are a couple of weeks ahead of the EVENING GROUP but the groups will be in sync in a couple of weeks.

This week’s workout is 400,800,400,800,400,800,400,800

Week 8  Grp Banilla     Week 8  Group Green

 

00:00   400                     00:00   400

 

02:15   800                     02:30   800

 

06:15   400                     07:00   400

 

08:30   800                     09:30   800

 

12:30   400                     14:00   400

 

14:45   800                     16:30   800

 

18:45   400                     21:00   400

 

21:00   800                     23:30   800

 

Week 8  Group Blue     Week 8  Group White

 

00:00   400                    00:00   400

 

02:45   800                    03:00   800

 

07:45   400                    08:30   400

 

10:30   800                    11:30   800

 

15:30   400                    17:00   400

 

18:15   800                    20:00   800

 

23:15   400                    25:30   400

 

26:00   800                    28:30   800

 

Week 8  Group Yellow  Week 8  Group Red

 

00:00   400                     00:00   400

 

03:15   800                     03:30   800

 

09:15   400                     10:00   400

 

12:30   800                     13:30   800

 

18:30   400                     20:00   400

 

21:45   800                     23:30   800

 

27:45   400                     30:30   400

 

31:00   800                     33:30   800

Workout May 18

UPDATE!!!!   PM TRACK IS CANCELED…no available city tracks due to meets and both High school and Middle school track, lacrosse and other practices.  Please let your friends with no computers, phones, paper and pen aware of PM cancellation!!!

The good news…morning track is still on.  See you all at 5:30am…get up and get it done…it will be a magical morning!!

Morning group,  400,400,800,400,400,800,400,400,800

Week 6  GrpBanilla     Week 6  Group Green

 

00:00   400                     00:00   400

 

02:15   400                     02:30   400

 

04:30   800                     05:00   800

 

08:30   400                     09:30   400

 

10:45   400                     12:00   400

 

13:00   800                     14:30   800

 

17:00   400                     19:00   400

 

19:15   400                     21:30   400

 

21:30   400                     24:00   400

 

23:45   400                     26:30   400

 

 

 

 

 

 

 

 

Week 6  Group Blue    Week 6  Group White

 

00:00   400                   00:00   400

 

02:45   400                   03:00   400

 

05:30   800                   06:00   800

 

10:30   400                   11:30   400

 

13:15   400                   14:30   400

 

16:00   800                   17:30   800

 

21:00   400                   23:00   400

 

23:45   400                   26:00   400

 

26:30   400                   29:00   400

 

29:15   400                   32:00   400

 

 

 

 

 

 

 

 

 

Week 6 Group Yellow    Week 6  Group Red

 

00:00   400                      00:00   400

 

03:15   400                      03:30   400

 

06:30   800                      07:00   800

 

12:30   400                      13:30   400

 

15:45   400                      17:00   400

 

19:00   800                      20:30   800

 

25:00   400                      26:30   400

 

28:15   400                      30:30   400

 

31:30   400                      34:00   400

 

34:45   400                      37:30   400

 

Workout May 11

This is getting old!!!  

Morning workout will be at Livingston Track.

Evening Track location is changed again due to a track meet bumping us.

Evening workout will be on the bike path/rail trail by the West Side Ice Arena which is at One Electric St, Manchester, NH.

It went fairly well last week so we will do it again.

Park in the West Side Ice Arena lot and make your way over to the bike path,  100 yards or so.

I am going to mark off 1/4 mile on the path.  We will be doing 1/4 mile repeats,  odd ones heading East, even ones heading West.  There will be a clock at each end and someone calling out the groups.  We all start and run 1/4 straight,  no curves!

Please be mindful of others on the bike path.  Please try and keep right.   Please stay in your half of the lane.

Next week we start adding 800’s.

Week 04  Grp Banilla    Week 04  Group Green

00:00   400                        00:00   400

02:15   400                        02:30   400

04:30   400                        05:00   400

06:45   400                        07:30   400

09:15   400                        10:15   400

11:30   400                        12:45   400

13:45   400                        15:15   400

16:00   400                        17:45   400

18:30   400                        20:30   400

20:45   400                        23:00   400

23:00   400                        25:30   400

25:15   400                        28:00   400

Week 04  Group Blue       Week 04  Group White

00:00   400                       00:00   400

02:45   400                       03:00   400

05:30   400                       06:00   400

08:15   400                       09:00   400

11:15   400                       12:15   400

14:00   400                       15:15   400

16:45   400                       18:15   400

19:30   400                       21:15   400

22:30   400                       24:30   400

25:15   400                       27:30   400

28:00   400                       30:30   400

30:45   400                       33:30   400

Week 04  Group Yellow        Week 04  Group Red

00:00   400                            00:00   400

03:15   400                            03:30   400

06:30   400                            07:00   400

09:45   400                            10:30   400

13:15   400                            14:15   400

16:30   400                            17:45   400

19:45   400                            21:15   400

23:00   400                            24:45   400

26:30   400                            28:30   400

29:45   400                            32:00   400

33:00   400                            35:30   400

36:15   400                            39:00   400

FITLAB (Gold’s Gym) – Saturday Run

Excerpt from Craig’s email-

I learned this week that Mark M, Mark N (Nakos), Ed and Mattie are running the Sugarloaf marathon next Sunday. They have been stealthy in their training.

I’m guessing they have an easy 8-10 miler on their schedule for tomorrow – perfect for many of us still slowly working our way back into shape or coming off Boston.

Hopefully they will join us so we can wish them good luck.

I know the black flies are starting their annual return, so for the time being we should stick to the roads.

Start location: Gold’s gym (FitLab)

Start time: 7:00am

Distance: 8-10 miler

Weather: cloudy, temps in the upper 40’s, slight wind making it feel like mid 40’s.

Craig

Training run for / with runners for Eversource Walk with me & 5K

Hi,

If you are running and or plan to run the Eversource Walk With Me & 5K Run for Easters Seals, please join in for a training run Thursday May 26th starting at the Thirty Moose on Elm St.  The course is similar to the course being used for the race.  Post-run beverages with meet/greet will take place back at the Thirsty Moose.  Don’t forget to sign up for the race and select Team AARC!

new walk logo FINAL

Walk With Me Eversource Walk With Me & 5K Run for Easter Seals

Workout May 4

Morning workout will be at Livingston Track.  Evening Track location is changed again due to a Middle School track meet bumping us.

Evening workout will be on the bike path/rail trail by the West Side Ice Arena which is at One Electric St, Manchester, NH.

This is how I plan on working it.

Park in the West Side Ice Arena lot and make your way over to the bike path,  100 yards or so.

I am going to mark off 1/4 mile on the path.  We will be doing 1/4 mile repeats,  odd ones heading East, even ones heading West.  There will be a clock at each end and someone calling out the groups.  We all start and run 1/4 straight,  no curves!

Please be mindful of others on the bike path.  Please try and keep right.   Please stay in your half of the lane.

Week 04  Grp Banilla    Week 04  Group Green

00:00   400                        00:00   400

02:15   400                        02:30   400

04:30   400                        05:00   400

06:45   400                        07:30   400

09:15   400                        10:15   400

11:30   400                        12:45   400

13:45   400                        15:15   400

16:00   400                        17:45   400

18:30   400                        20:30   400

20:45   400                        23:00   400

23:00   400                        25:30   400

25:15   400                        28:00   400

Week 04  Group Blue       Week 04  Group White

00:00   400                       00:00   400

02:45   400                       03:00   400

05:30   400                       06:00   400

08:15   400                       09:00   400

11:15   400                       12:15   400

14:00   400                       15:15   400

16:45   400                       18:15   400

19:30   400                       21:15   400

22:30   400                       24:30   400

25:15   400                       27:30   400

28:00   400                       30:30   400

30:45   400                       33:30   400

Week 04  Group Yellow        Week 04  Group Red

00:00   400                            00:00   400

03:15   400                            03:30   400

06:30   400                            07:00   400

09:45   400                            10:30   400

13:15   400                            14:15   400

16:30   400                            17:45   400

19:45   400                            21:15   400

23:00   400                            24:45   400

26:30   400                            28:30   400

29:45   400                            32:00   400

33:00   400                            35:30   400

36:15   400                            39:00   400