Track workouts

[Kate Queeney]

Triathletes and anyone else who has running as part of their training: TRACK WORKOUTS ARE STARTING!!! I have not yet figured out which day they'll be during the summer, but for now, they'll be Thursday mornings. We meet at 6;15 am on the Smith College track, by the flagpole. I WILL BE THERE THIS THURSDAY, APRIL 27, TO LEAD THE FIRST WORKOUT!

All welcome--veterans, people who've never done a track workout, and everyone in between. We'll start easy so no one gets hurt. 

Just a quick heads up, with more info to follow: this summer Smith is getting a new track (yea!) so the current one will be under construction and unavailable at some point after classes end (boo!). (But ultimately, yea!) My plan is to move the track workouts to Amherst when that happens--we can use either Amherst College or UMass, from my experience. Input on this is welcome.

Hope to see some of you Thursday!

[Aleks Kajstura]

Rain or shine?

[Kate Queeney]

Yes! (But you know that, since you showed up :) ). The only weather I cancel for is active lightning. Heavy rain just means you can count the workout as a swim AND a run.

On Wednesday, April 26, 2017 at 8:24:57 PM UTC-4, Aleks Kajstura wrote:

Rain or shine?

[Kate Queeney]

First track workout of the season in the books! First-timers Karyn and Yosh joined Alex and me for some 400's and 200's; Pat was there also and warmed up/cooled down with us around her hill workout. We were also joined by a number of worms lying prone on the track. (Can worms be prone? Unclear.)

[Kate Queeney]

Track workout #2 happens tomorrow! Mostly form work--a nice way to ease into it. See you there, 6:15!

[Kate Queeney]

We had a nice group show up last week for some form drills and pickups: Karyn, Rachel, Yosh. . . crud, I can't remember who the other person was! But I am pretty sure there was someone else there, and it wasn't either Aleks or Pat. Huh.

Anyway, tomorrow: I believe the track is still open, although we may have to do our warmup elsewhere, as I heard rumors that fencing is up on the cinder track. I WILL POST BACK HERE IF THE TRACK IS CLOSED. I have 4 X 600 on tap, perfect either for building into speed workout or preparing for a race this weekend (and technically I think I'm doing both!). See you there at 6:15.

[Kate Queeney]

SMITH TRACK IS CLOSED FOR THE SEASON!  Tomorrow's workout is moved to Amherst College at 6:15 am. 

Hope to see some of you there. I know the Amherst location is less ideal for some of you, but now you can get a taste of how early I have to leave to get to Northampton. . . :)

[Kate Queeney]

Track workout tomorrow, back again at Amherst College. I'll keep the 6:15 start for now, but I'm willing to consider feedback if a slight adjustment in time would get more people there. It's going to be a hot day tomorrow, so good to get the track done early! Remember (this is mostly me reminding myself) to bring sunglasses or a hat of some kind if you don't like squinting into the sun, because the shade on the track disappears pretty early.

My workout is 2-3 X through a set of 600-400-200, getting faster within the set, 200 easy jog between everything. Sounds fun!

[Kate Queeney]

Well, that was a hot one! Aleks and Pat made the trip to Amherst (although Pat took some extra time to find the track--she explained to me that growing up in Northampton does NOT mean you know where anything is in Amherst), and a special shout out to Carl who came all the way from Westfield for his first track workout with us.

Carl was the only one who made it through 3 sets of the workout--Aleks has a race this weekend, and Pat and I just folded in the heat. So kudos to Carl for that as well. We had nice shady warmups/cooldowns on the bike path. 

There's been some requests to a) move the start time to 6 instead of 6:15, and b) maybe think about moving to Wednesday. I'm willing to entertain both ideas--I'll start with 6 am Thursday for next week, but feel free to post here or message me if you have thoughts about the day. Originally I moved it to Thursday to avoid conflicts with the Tuesday night TT's, but as great as that series is, there's not currently a lot of overlap between people doing that and doing the track, and I personally only have plans to do one TT this summer. Let me know what you think--I want to try to maximize numbers within reason.

[Leila]

Looks can be deceiving!

Watch out for Carl, he’s an animal. He’s wicked cool guy.

Rode with me all winter on the trainers then would stay for an additional 2 hours of endurance riding!

Leila

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[dwf0705]

Hi all

Last night went well until the end. As we approached the corners leading us to the Cemetery Rd sprint, we went nuts. To our left several of our more illustrious riders crossed the double line. Fortunately they came back into the fold before the last corner because a car was coming from the other direction. How relaxing.

On our right we had several of us, including myself, crowd Roger off the road into the sand. I did not see this, but from all reports Roger was right to express uncharacteristic anger. This was discussed later (Dirty Truth) and agreed that we owe Roger an apology (Sorry Roger) and thanks for being sufficiently clear to us to make us have a serious discussion.

The position for the sprint finish started as soon as we made the first corner onto West Street. We were in jostle mode as we approached the Cemetery Road corner. This was too much.

I think that the finish line at the dirt road on the right of Cemetery Road is too close to the turnoff. We are jostling on West Street to sprint around the corner. It is not safe enough, and unnecessary. This is, in the end, a recreational ride. Despite the name of the road, no one should invite its invitation. (f.n.1)

I propose that we move the end point to the Bikeway sign on the left. It is far enough away from the berm that we are not at risk of cars approaching from the blind corner the other way. 

We also need to announce that the line formation can’t break until after we make the corner. I know that will be hard, especially as there were about 25 riders, but last night was simply not sufficiently safe. 

Let me know what you think. (f.n. 2)   

And Roger - next week we owe you a beer. 

Don Frank

f.n. 1 Cemetery Road, get it? 

f.n.2 I’ll probably do what I want anyway.

[Jonathan O'Keeffe]

Don - 

I agree, and Roberto was making the same point on our ride home last night.  

There's no Bikeway sign on the left, but there is a Franklin Land Trust protected farmland sign on the left about halfway between the cemetery and the berm -- I think this is the one you mean.

Thanks - Jonathan

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[Tim Cary]

Something is not making sense that I will attempt to place a map attached here with my crappy draw in lines. What Don is talking about happened way earlier than Jonathan's photo here of Cemetery Rd. Something happened- a misunderstanding or whatever- on North Lane (see attached). This the sprint NEVER should be here, and has never been that I know of. Very dangerous with the curve and two parallel roads, etc. Red circles are where I saw the mess, Green is approximately where we can safely start the sprint.

The ride leaders group, over the winter, discussed several spots for the beginning and end of the sprint- all on Cemetery Road. We need to decide and make it clear every week. We want to have fun, but must remain safe.

All I can think of is that perhaps some people mistook the first  right turn onto North Lane as the second one onto Cemetery.

I have never been on a WNR that has had a sprint on North Lane, but, I also, last night was my first WNR of this season, so maybe things have changed.

Anyway- let's all learn and talk about this- one of the reasons we have these forums is to do that.

Be safe and have fun.

-Tim

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[Jonathan O'Keeffe]

Tim - 

We have been announcing North Branch Rd (the road after the cemetery) as the sprint finish at several WNR this year (but not last night).  But Don and Roberto are right that this is too soon, and invites people to start jockeying for position before the turn onto Cemetery Rd, which is what was happening last night in your second red circle.

Attached map shows last year's finish, the finish that we have been using this year, and Don's proposed finish at the farmland sign, which is what is pictured in my photo above.  I think this is a good proposal, but the most important thing is that it be communicated to everyone at the start of the ride, along with instructions to maintain order until the turn onto Cemetery Rd.

Thanks - Jonathan

[Charlie Bailey]

Jonathan,

Great map - thanks for taking the time to put it together. Let's make this happen next week.

Charlie

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[Christofer deHahn]

The A's have been sprinting at North Branch, but being A's the consensus is to have a longer sprint. The farmland sign should add another 200m or so. I didn't see it, I was too busy sprinting, but I'll take your word for it that it's past North Branch and easily visible. We can discuss it at next week's start, but the problem with the A's is that at least half the group does not show up at the start. Al has been great checking in with me on the way out with route options so I'm sure that we can handle the change on the road.

Chris

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[Eva Mossberg]

On Wednesday, May 10, 2017 at 1:40:01 PM UTC-4, Kate Queeney wrote:

> We had a nice group show up last week for some form drills and pickups: Karyn, Rachel, Yosh. . . crud, I can't remember who the other person was! But I am pretty sure there was someone else there, and it wasn't either Aleks or Pat. Huh.

Ghost runner came all the way from Boston;)

[A. Wendolowski]

Track Workout Tomorrow 5/25!

**New Time 6:00am** 
Amherst College Track

Kate is stranded without internet and this is all the info I could receive via text.

Workout may be posted later or maybe not. I'm sure it will be awesome no matter what so you should be there!

[Kate Queeney]

Workout: a downward ladder of 2000/1600/1200/800/400, descending pace. So much fun it hurts to think about it. See you tomorrow, I hope!

[Kate Queeney]

Aleks, Kath, Pat and I had a great workout at Amherst College--Aleks had her own thing to do, but both Pat and Kath worked through that ladder with me, which was awesome. We also realized there are actually FOUR portapotties available at or near the track, so really folks, this is worth the trip over from Northampton. COME JOIN US!!!!

[Kate Queeney]

Start off June right with a track workout! Thursday morning 6/1 at 6 am at the Amherst College track. 6 X 800 (or whatever you feel up to), descending through the set. See you there, and yes, even if it's raining!

[Kate Queeney]

Great workout last week! Aleks, Carl, Pat and I enjoyed the cool weather.

Tomorrow's workout is at 6 am at Amherst College, as per usual. On tap: 4 times through (800 at 5K race pace, 300 jog, 400 slightly faster, 300 jog). A workout for the mind as well, since 300 recovery intervals mean starting at different places on the track. Good times! See you there!

[Kate Queeney]

Great turnout today! Aleks joined us for warmup/cooldown and did her own time-based workout on the bike path; Pat had some shorter 200/400 stuff; Kath had a somewhat-overlapping 800/400/200 workout, so she and Carl and first-timer (with us, not with speed work) Vicky led the charge on those while I huffed and puffed along behind. Great workout for everyone!

[Kate Queeney]

NEW DAY THIS WEEK! Track is on Wednesday this week. Sorry for the super-short notice; I only just looked at my training plan for the week. 

Back-down week for me pre-race--not a bad idea if you're post-race or just if you've been building. 4 X 400 with warmup, cool down. Hope to see you there! (And obviously if you want to do more, I'm happy to make suggestions.)

[Kate Queeney]

Track workout tomorrow! The sad news is that I can't be there--the other half of my child management team is out of town, so I need to be home in the morning to get said children fed and off to their last day of school. I'm posting the workout below. I hope to get to the track as close as possible to 7:30 to get this done (or as much of it as I can get done in 1 hr), so if you don't have a real job and want to join me, feel free!

Workout: warmup 15 minutes

Pre-set: 6 X through the following: 50m drill, 50m jog, 50m build, 50m jog, 50m fast, 150m jog (this adds up to one lap, so you're doing 6 laps of this. "Drill" can be carioca, side shuffle, skip, high knees, bounders, butt kicks. . . )

Main set: 6 X 400 at slightly faster than 5k pace, with 400 jog between each.

[Madeline Nagy]

Hi Kate,

I enjoy your messages even if I can't attend the workouts--nice of you to plan the workouts and share the schedule with other people.  I'm wondering what you know about the UMass track--i.e. open to the public?  any bathrooms nearby?  where on campus is it?  I'm really missing Smith--so convenient for me.  I've been to Amherst's track on a day off--harder on work days.  UMass is a little closer with less commuting on the dreadful Rt 9.

Hope your season is going well so far--miss seeing you at Smith!

Madd 

[Kate Queeney]

Track workout Thursday again! I have 4 X (800/400) on tap, descending throughout. Hope to see you there!

[Kate Queeney]

Hi everyone! My apologies: I was out of town last week and completely lost track of the days, so I didn't post a workout. MY BAD. Instead of track, I ran a 5K at 5000+ feet, along with my 11 yr old. That altitude thing is real.

I am in the midst of sorting out with my coach when my track workout is happening this week, so stay tuned! I promise to post as soon as I find out.

[Kate Queeney]

This is the week: Track moves to WEDNESDAYS!! 6 am, Amherst College track. 

My workout for this week is simple yet brutal: 8 X 600, each one gets faster, 300 easy jog between them all. Come help me descend this workout!

See you there!

[Kate Queeney]

Holy Humidity, Batman! A great workout this morning with Dave, Linda and Tara. I've said it before, and I'll say it again: having company makes ALL the difference. See you next week!

[Kate Queeney]

Track tomorrow morning, Wednesday, 6 am, Amherst College track! I have 3X through 800/400/200. My ONLY goal for this week: Make the whole freaking workout! Come help me achieve that goal, if need be by mocking me if I try to quit. 1:30 rest between each. Descend the 3 sets. Yikes.

[Kate Queeney]

Yosh made the trip over from Northampton to join Dave, Tara and me, and we CRUSHED the workout in some of the soupiest, grossest conditions ever. I wrung my shirt out after and made a puddle. Ewww.

[Kate Queeney]

Track workout tomorrow! Wow, time really flies between Wednesdays! I for one am pretty psyched about the cooler weather--I think it's supposed to warm up again tomorrow, but not quite to the steamy levels we were seeing last week.

Since I'm racing Sunday, I have a sharpening workout--this is good for you even if you're NOT racing, to get some quickness back in the legs from time to time. 4 X 400 and 2 X 200. The paces are a bit faster than what we've been doing, but with more generous rest--some walking and easy jogging between each. See you there!

ALso, be aware that the porta potty is now a Use at Your Own Risk (and with Your Own TP) situation. Yuck.

[Kate Queeney]

First, because I know everyone is on the edge of their seats about the porta potty: It's back to being serviced! Fresh TP! Yea!

Now to the workout: we had great turnout today in the fog. Ed "Who needs a recovery jog?" joined us for the first time, along with Coffeecakers Vicki "I'll just run out here in Lane 2" and Jess "The Flash," plus stalwarts Yosh "I'm having too much fun," Dave "Put a Sock in It" and Tara "Swim/Run Is My Jam," along with yours truly Kate "The Claw Hand." You, too, could be gifted a funny nickname if you showed up for track at 6 am.

Jess and Vicki did 6 400's (though Jess also joined us for the last 200), Ed did a mix of 400's and 200's in preparation for a track mile this Friday, and the rest of us did the prescribed workout. Big thanks to Dave for using his deceptive speed to help us descend.

[Kate Queeney]

Track workout tomorrow! OK, since I just raced Sunday and have decided to race again at Greenfield, I have no track workout, just an easy run. I will show up to the track anyway to warmup with folks and give the workout. If you're NOT racing, I'm going to recommend a double ladder of 1200-800-400 with 400 jog after each (including after the 400, as a longer break before the next set). I would start with 10K pace-5K pace-3K pace as a guideline and make the 2nd set a little faster than the first.

If you ARE racing but didn't race this past weekend, I'd do what we did last week--the 4 X 400 and 2 X 200 at slightly faster paces, with more rest between--we stood/walked for 30 seconds after each 400 and then jogged it out to 1:30, 5 minutes easy after all the 400's, and then walk 100/jog 100 between the 2 200's. We started the 400's at faster than current 5K pace and tried (and mostly succeeded) to descend each one by at least 2 seconds. The 200's were both faster.

And if you want to just do an easy run with me to finish out the 40 minutes, I'd love the company for that, too! I'll do some strides with anyone doing the track, though. See you at 6 am!

[A. Wendolowski]

Hi All!

Kate is away and asked me to post:

There will be no track workout for the next two weeks.

Of course folks are welcome to meet at the usual time if they want. If you did Greenfield this week should be recovery!

Kate will post a workout next week.

Happy Training!

Alicia

[Aleks Kajstura]

Are we back on track this week? (pun completely intended)

-Aleks

[Kate Queeney]

Hi Aleks (et al)! 

If by "we" you mean "you," then yes, by all means go for it! I am taking a week completely off after my last race, but I will probably be back next week.

So for this week, I'm assuming everyone is sort of recovered from whatever hijinks they've been up to an ready for a real workout. How about something new and fun? Do the usual warmup--your choice of 4-5 X drills and/or strides after the jog.

Pre-set of 4 X 200 at 5K goal pace, 200 jog after each.

Main set of 4-6 X 600 done as follows: run the first 400 2-5 seconds FASTER than 5K pace (you're going to need to do some math here--examples below), then settle into that same 5K pace for the last 400. Jog 300 m between each one.

Cool down.

Examples: 

5K pace of 8:00 per mile means 1:00 per 200 in the pre-set. Run the first 200 of your 600's at 0:55-0:58

5K pace of 7:00 per mile means 0:52-0:53 per 200 in the pre-set. Run the first 200 of your 600's at 0:47-0:50.

5K pace of 6:00 per mile means 0:45 per 200 in the pre-set. Run the first 200 of your 600's at 0:40-0:43.

[Aleks]

Hi Kate,

Thanks again for the remote workout assignments! 

Can you clarify the main set? There is the "first 400" and the "last 400" but the total seems to be 600? ... I know it's  been a while since I ran on a track, but I feel like I'm missing something here?

*Sort of* recovered from hijinks? check

Calculate 5k pace into 200 yd intervals? yay internet!

Run 2x400 yards in 600 yards? ummm...

-Aleks

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[Kate Queeney]

Sorry for ambiguity in last week's workout--this is what happens when I post too late.

This week: Argh, it's the first day of school! For once I want to see my kids off, so I'm doing my workout later in the day.Here's what I got for you: a timed, rather than distance, workout you can do anywhere (including on the track, though I'd recommend going off at least to a bike path or similar).

Longer warmup (20-25 minutes). 3 X 10 second pickups, 50 seconds jogging.

Main workout: 6 X 1:30 at goal 5K pace, may the second 3 a little faster. Jog 2 minutes easy after each one. Cool down for 5-10 minutes, and call it a day!

[Kate Queeney]

We're back at Smith! I'm not sure the track has officially re-opened, but it's there, lined, and people are running on it, so I'm going to be there at 6:15. Flagpole end of the track to meet for warmup.

I'm doing a little more speed tomorrow, in honor of cross country season looming. A good warmup, then 5 X 300 with the 2nd half faster, followed by 30 seconds walk/1 minute jog. Looks like a fun workout! Come do it with me!

[Kate Queeney]

Hump day = track day! Again, we're back at Smith, on Wednesdays, warmup starts at 6:15 around the cinder track.

Tomorrow's is kind of a doozy: 2 X 800 with walk/jog between, then a 2000 (yes, that's 5 laps) with the 1st 4 laps at 10K goal pace, last lap faster. Then some walk/jog, then: DO THE WHOLE THING AGAIN. Four miles of "speed," but it's not that fast and we get decent rest. Should be interesting! As always, I'm happy to modify as requested for people with races coming up, races they're recovering from, etc.

[Kate Queeney]

Last week was sort of brutal, but Aleks, Pat, Yosh and I persevered. (OK, we may have ditched that last 2000.) 

This week is a shorter, faster week (probably because I'm racing his weekend, and I know Yosh is too, so perfect!). A 600, 2 X 300, 2 X 150, with some easy recovery including walking between. See you there, 6:15 at the Smith track!

[Kate Queeney]

I have a lighter workout this week, but happy to prescribe more for anyone who needs it! I'll be doing warmup, a few good strides, then an easy run. See you at the track at 6:15!

[Kate Queeney]

So I'm planning to be at the track tomorrow, but still negotiating for the workout (I was supposed to race this weekend, didn't, so I just realized I have a bike tomorrow but can't really do that anyway.) I'll be there to do something! Come join me!

[Kate Queeney]

I have a workout! 1000, 2 x 800, 4 x 400. Let's do it!

[Kate Queeney]

Track tomorrow, 6:15, maybe a headlamp for warmup?

Right now I have a light workout on tap (600, couple 400's, couple 200's) but it might grow a little. We'll see. Fun no matter what!

[Kate Queeney]

OK, negotiated with my coach again, and we're up to: 2 X 600, 3 X 400, 4 X 200. Rest is that mix of walk/jog we've been enjoying so much, which allows us to go a little faster. See you there!

[Kate Queeney]

Track tomorrow, 10/18 is a good news/bad news situation.

Bad news: I came down with a slight plague last week (after the track workout, hmmm. . . ) so  I will not be there. 

Good news: here's a workout anyway! Do the usual warmup, including either 3-5 10 second pickups or 3-5 strides, your choice. Then do 5 X 300 meters as 200 build, 100 fast but not crazy. Walk 1 minute, jog 1 minute after each one. Cooldown after the set.

[Yosh Schulman]

Alex and Yosh represented in the dark cold morning. Fun work out. Hope you feel better.

[Kate Queeney]

Thanks for keeping the streak alive, Aleks and Yosh! I'll be there tomorrow--I know the weather is going to be awful, but unless it's really dangerous (active lightning) I'll plow through. I'm doing the 5 X 300 I had to skip last week--if anyone who shows up is sick of that and wants a new one, I'll give you something else to do! Going to look for my headlamp now. . . 

[Kate Queeney]

Track tomorrow! I can't be there, because my husband is out of the country, so I need to stay home and run the morning kid stuff. Here's my suggestion:

 

Warmup jog + 3-4 X 10 seconds faster, 50 seconds easy.

2 times through: 800-400-200-200. DO half the distance as recovery jog (400 after the 800, 200 after the 400,100 after the 200's). 800 is 10K effort, 400 is 5K, 200's are a little faster. Try to do the whole second set faster than the first. If you need a longer jog between the 2 sets, give yourself a 400 (that's 1 lap, Dave and Yosh).

[Aleks Kajstura]

Thanks for the workout Kate!  Pat and I had a successful run this morning... frost and fog and all. 

Heads up to all for cold days to come: lane one on the far bend was slick in spots from the frost. And those icy patches were pretty invisible in the dark.

-Aleks 

[Kate Queeney]

First post-Daylight Savings workout! I may be bold and leave my headlamp at home.

I have a tempo run on tap for tomorrow, so I'll meet you at the track at 6:15 for warmup and take anyone with me who wants to go. If you want to stay on the track, I'll give you a workout. See you there!

[Kate Queeney]

Continuing the trend of track-not-track, I will be at the track at 6:15 to meet and warmup, and I'll give a track workout to anyone who wants one. But it seems I'm already in offseason, so I'm going for an hour total with some timed pickups. We can do these on the XC trails or roads/bike path if you prefer. Come do sneaky speed work with me!

[Aleks Kajstura]

We've been neglecting to post, but not-track continues. It's been mostly Pat and Aleks and waves of hello from Yosh (he's working hard on his latest marathon training). 

Meet at the ITT entrance at 6:15 on Wednesdays. Despite the new meeting point, we're still mostly running outside (hills, or town, or whatnot, 1-hour-ish).

[Aleks]

Track folks: Reminder to bring outdoor clothes tomorrow, we're doing hills! (back-up indoor clothes always a good idea... just in case)

--

[Kate Queeney]

The first official NCC track workout of 2018 was a smashing success! New folks Luiz and Melissa joined the veteran group of Aleks, Pat, Yosh and me for an easing-into-it workout of 2 miles (or more for some) of jog the curves, pickup on the straights, after our usual warmup of 10-15 minutes jogging and some strides. We got in a decent cool down as well for almost a hour of running.

Because I am coming back from a winter injury and focusing on an August race, my track workouts will be starting easy, but I am more than happy to give out (and post ahead of time if I'm on the ball) harder workouts for those of you who are closer to the peak of your season. All levels are welcome at these workouts--sometimes you'll find someone to turn your pace with, and sometimes you might be on your own pace wise, but it is always nice to have company regardless, so I'd encourage anyone who's interested to show up. We meet at the flagpole end of the track at 6:15 am for the warmup; if you get there a few minutes late and no one is by the flagpole, but there are water bottles and car keys there, that's a sign  that we're out warming up on the cinder path around the fields, so come find us there.

[Kate Queeney]

Track workout tomorrow, Wednesday May 30 at 6:15 am! I have come down with a horrible summer cold/flu/plague, so I sadly will not be there. But i know at least a couple other stalwarts are planning to be, so anyone interested, please show up and they will take good care of you!

My suggestion: Do the usual 2-lap warmup on the cinder track, plus a track lap of 50m pickup, 50m easy jog.

The main workout: 2-3 times through the following:

1200m (3 laps) at 10K pace--this is the pace you think you would race a 10K currently. 

400m (1 lap) super easy jog. You can't go too easy here.

400m (1 lap) at 5K pace--like above, but for a 5K.

400m (1 lap) easy jog.

If you're just getting started on speed work, 2 times through this should be plenty. If you're closer to being in race shape, go for 3.

A word about paces: each lap is approximately 1/4 mile. So if you are aiming for 8:00/mile pace, you're looking for 2:00 per lap; if your pace is 6:00/mile, you're looking for 1:30 per lap. Always better to take the first set a little slower than you think--it's nice to descend (do each set at a progressively faster pace). Finally, if you're not sure about the difference between 5K and 10K pace, try making your 10K pace 20-30 seconds slower per mile than your 5K pace and see how that feels. But it's also OK (and maybe ideal) to run the 10K bit with your mind firmly in the space of "I am starting out a 6.2-mile race," knowing that it's always easier to run faster than you plan to on a track. Also know that Garmin paces don't always tend to be super accurate, because it shorts the curves.

Have fun! Hope to see you next week!

[Yosh Schulman]

I'm out of town this week. Hope you feel better and hope everyone who makes it has fun. 

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[Aleks]

I'll be at SMAC's track tomorrow instead 😔 ...my car is in the shop, and their timing works better with bike commute. Hope you're feeling better Kate, and see you all next week! -Aleks

[Luiz Domeignoz Horta]

Hi everybody,

I hope you are felling better Kate. Thanks for the workout plan, it was good. We were not very numerous (me, Pat and Grace a friend from work who is new in the group).

Next week we already have the first triathlon of the season! :-)

Looking forward!

Luiz

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[Kate Queeney]

Thanks for the well wishes, Luiz! I am mostly better--still not quite ready for a track workout, but planning to show up and race Sunday, so hopefully I'll see a bunch of you at Westfield.

For tomorrow, 2 options.

1) If you are racing Westfield, just do a sharpening workout. The usual 2 lap warmup, a track lap of 50m pickup/50m easy jog. Then 8 X 200m at 5K pace (or a little faster, especially if you get faster as you go through the 8), with 200m easy jog. I would then do a good cool down jog of 20 minutes.

2) If you are not racing yet, let's do for the main set 6 X 400m with 200 easy jog between them. Start at maybe a little slower (like 5 seconds per lap) than your current 5K pace, and see if you can get just a couple seconds faster for each one. After the last 400m, do a full lap of easy jog, then 3 X 200m faster than your fastest 400 pace, BUT this time instead of easy jog, just walk for 1 minute after each one. hen do a good cool down.

See lots of you Sunday, I hope!

[Luiz Domeignoz Horta]

Hello All!

I didn't manage to join you yesterday for the workout. I've been quite tired lately so I'm trying to rest a bit before the race this Sunday.

I would like to ask a question. Can I and a friend from work (Grace) take a ride with one of you this Sunday to Westfield? We don't have a car and we were thinking to bike there but it always stress me a bit to bike before the race taking the risk of having a flat or something else just before the race.

Let me know if anyone has space in a car. We both live in Northampton and can bike to meet you where is more convenient for you!

Thanks a lot!

See you Sunday!

Luiz

--

[Luiz Domeignoz Horta]

Hello to all!

Congratulations to everybody at Westfield today!

I’m considering to buy a trip bike but I’m afraid it is a bit small. It is a specialized tri bike 52cm https://westernmass.craigslist.org/bik/d/specialized-shiv-expert-small/6571384211.html

I measure 175cm (about 5.7 inches I think). Looking at bike sizing charts I should get a 54cm bike, which is one size bigger than this one in craiglist.

I’ve been asking myself if I could adapt it to my size (changing the stem for example)….. 

It would be very helpful to have someone else's opinion! Could it work or it is totally incompatible?

Thanks a lot!

See you guys on Wednesday!

Luiz

[Yosh Schulman]

Luiz,

I have. Quantara Roo Caliente that should fit you much better. It's 55cm and too big for me (I'm 5' 4"). This posing is essentially the exact one I have except mine is 55cm 

https://m.ebay.com/itm/NOS-QUINTANA-ROO-CALIENTE-TRI-BIKE-51CM-FSA-SHIMANO-VISION-LIST-3000/323252803276?_trkparms=aid%3D111001%26algo%3DREC.SEED%26ao%3D1%26asc%3D20160908105057%26meid%3D1d7140e7d98b47548dcc148cc6e3c719%26pid%3D100675%26rk%3D3%26rkt%3D12%26sd%3D282998074988%26itm%3D323252803276&_trksid=p2481888.c100675.m4236&_trkparms=pageci%3A0200d68e-6d5f-11e8-a4fc-74dbd180a7f6%7Cparentrq%3Aee4f039d1630aa411cfd5d8afff0f43f%7Ciid%3A1

Email me at ysch...@gmail.com

Yosh

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[Kate Queeney]

NCCers! Congrats to everyone who raced Westfield--it was great to see so many of you out there, including many track workout buddies past and current (and future, I hope!).

Because I am a delicate flower, my coach has me just swimming tomorrow to recover from the race. If you are still feeling it in the legs, I recommend you do the same, or else just an easy jog. But if you're ready for a track workout:

Usual 2-lap cinder track warmup, plus 1 lap on the track of stride 50m/jog 50m.

The main workout: let's go back to that one a couple weeks ago, and this time if you did 2 sets, try for a 3rd. (Or just try to descend the 2 sets, e.g. make the 2nd set faster than the 1st):

1200m (3 laps) at 10K pace--this is the pace you think you would race a 10K currently. 

400m (1 lap) super easy jog. You can't go too easy here.

400m (1 lap) at 5K pace--like above, but for a 5K.

400m (1 lap) easy jog.

I hope to see you next week! Have fun!

[Kate Queeney]

I'm back! My workout for tomorrow is 3 sets of 800/400, with 300/200 rest between. I'll give you gory details in person. Meet for the warmup at 6:15, flagpole end--see you there!

[Luiz Domeignoz Horta]

Hi All!

Sorry, I'm not joining tomorrow. I'm quite sore from Syracuse last Sunday. I should be able to join you next wednesday!

Is anyone doing the Bare Hill triathlon this Sunday? 

Best,

Luiz

On Tue, Jun 19, 2018, 16:30 Kate Queeney <queen...@gmail.com> wrote:

I'm back! My workout for tomorrow is 3 sets of 800/400, with 300/200 rest between. I'll give you gory details in person. Meet for the warmup at 6:15, flagpole end--see you there!

--

[Kate Queeney]

Luiz! Sorry to keep missing you--I want to hear about Syracuse in person (and maybe this Bare Hill thing?)

So this week is another pass for me; I have a track workout FRIDAY instead, I guess due to travel recovery. I'm going to post a workout here for folks who'd like to do track tomorrow on the regular, but please either post here or send me a message if you'd like to do track with me Friday instead!

Workout: Da usual warmup (2 cinder laps, 1 track lap of 50m stride/50m easy jog).

Depending on where you are in terms of number per set:

3-4 X 800m run as the first 200m (half lap) building to your 10K effort pace, keeping that pace for the last 600. So your total 800 time should be a WEE bit slower than your 10K pace. As an example, if your current 10K pace is 8:00, that would translate to 4:00 for the 800, so I might expect you to come in more like 4:05.

After each 800, do 2 minutes of easy jog (or wog, as I like to say, mostly when I'm trying to get Yosh to slow down to my crawl).

Next, 3-4 X 400m, with 1:30 of easy wog after each one. In this set, each one gets faster by anywhere from 2-5 seconds. So you know, make sure you don't overrun the first one, or you'll be sad on that 4th.

Cool down, and call it a day!

[Aleks]

Another option for folks (and where I'll be at since I have the day off work) is 9am at Deerfield Academy with SMAC (Barry-led track).  (Followed by a cool down run to the river.)

Looking forward to running with y'all again next week!

-Aleks

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[Kate Queeney]

 Track tomorrow! I'm doing 4-5 X 400 as race prep for this weekend; also works if you're coming off a race.

And hey: Melissa Mattis came to track last week. And then she went and WON the Quaboag Sprint! Coincidence? I don't think so! Track workouts are for winners. See you all there tomorrow, 6:15 am!

[Kate Queeney]

What a great workout this morning! Aleks, Pat, Rachel and I did a couple different workouts with joint wamup/cooldown. Yosh, who has to take a day off from exercising on doctor's orders, still biked over to cheer us on, which was amazing.

[Madeline Nagy]

Hi Kate,

I'm thinking of joining the crowd of NCCers at Litchfield this Sunday--not really recovered from Mass State but I'm always a glutton for punishment as you know.  Have you done this race before?

Madd

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[Kate Queeney]

Madd, I'm so sorry I didn't see this! I don't get to the board too often, so everyone should feel free to email me instead. Sorry you didn't come--as you can see from Yosh's writeup, we had a good crew there. I am not sure if Jay Gump is NCC or not, but he won the whole shebang! I would definitely do this race again, but MAN was it hard.

[Kate Queeney]

At first I was bummed when I saw my coach didn't put a track workout on my plan for tomorrow. But now that my calves still hurt so much from Sunday's race that I am having a little trouble walking normally, I think she was on to something.

So I will not be there! ANd I'm also still recovering from getting up at 3:45 to race, so I will also be happy not to have to get up super early tomorrow. But what's your excuse? Go to the track! Do this: warmup  cinder laps, then a lap of the track with stride 50m/jog 50m 4 times (makes one full lap. The main workout is a stepladder: 400-800-1200-800-400 Keep the same pace on the way up to the 1200 (something around 5K-10K pace), then get faster on the 2nd 800 and 400. The rest between each is jog 200 m after the 400's and 800's, and jog a 400 after the 1200.

If you still feel spry after this, do 4 X 200 faster than your last 400 pace, with 200 easy jog between.

[Kate Queeney]

For reasons not quite clear to me, my track workout this week is on Thursday, not Wednesday. So I will NOT be there tomorrow, but I suspect others will, so please come! (And if you want to meet me Thursday, let me know--I might start a little later than our normal time).

Warmup: the usual! 2 cinder laps, 1 track lap of 50m stride/ 50m jog

Workout: 2 X through the following:

1200m (3 laps) building to your current 10K goal pace

300 easy jog

4 X 400m, each one faster than the last, with 30 seconds walk + 1 minute jog after each. (Since these are exactly one lap, you can just start the next one wherever your rest jog ends. Right, Yosh?) I would start these a little slower than 5K pace to give room to descend. (Actually, I'd PLAN to do that, and then I'd screw it up and go out too fast, but that's just me.)

Cooldown as desired.

[Yosh Schulman]

I'll be there Wednesday.

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[Luiz Domeignoz Horta]

I'll be there tmrw as well.

[Aleks]

Ditto

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[Luiz Domeignoz Horta]

Sorry, I'll not come this morning as I wanted. Enjoy and see you very soon!

Luiz

[Yosh Schulman]

Great workout this morning.  Rachel, Pat, and Alex made it. Despite the down pour during the warm up and the gross muggy conditions during the track we all managed to do a work out that suit our needs. 

Good luck to Alex and Pat in Whailing City this weekend!

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[Aleks Kajstura]

Pat, Rachel, and I riffed off of Rachel's 6x400 plan and took it onto the XC course, turning it into 2 minute pickups, but we lost track and did an extra one ...we enjoyed the relatively mild weather and took a break in our cooldown to watch a blue heron on the river. It was a good morning.

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[Luiz Domeignoz Horta]

Nice Aleks! It sounds like a nice workout! :-)

I twisted my ankle last weekend while camping... So the season might be closed for me. I've planned to do the Lake Placid next weekend but I won't be 100% recovered. Is anyone doing it? Lisa, are you going?

This winter I would like to swim more. If others are equally interested we could find a time to swim in one of the local swimming pools.

Best,

Luiz

Best,

Luiz

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[Aleks]

This drizzly morning Pat and I managed to spend 15 minutes completely failing to find each other at the track. So yeah, real skillz there.

Pat ended up doing some track work and I went into the woods for a chill run/hike.  We finally met up for a cooldown lap on the gravel.

-Aleks

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