AlexRFRC
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Track running
Great to see so many guys at the track this Monday, to all who went keep it up, and to those who didn’t go, now is a good time to start.
As we are seeing more people turn up I thought that I would just run through some of the ways that you can train when you’re there, although I would stress that these are only what the four or five of us who have been going regularly have been doing and this is in no way a definitive guide to training.
Firstly, when you arrive, it would be great if we can all warm up together as a club (this was one of the main reasons why we like meeting there, it’s social!), we jog for a couple of laps in an clockwise direction keeping to the outside lanes, it’s done at your own speed and can be as little as one lap or as many as 4, but you should be a warmed up by the end.
At the moment we’re running ‘mile repetitions’ (reps). The idea is that you run four times round the track (anti-clockwise) starting at the mile line, inside lane, with a single lap jog after each one, try to complete 3 miles. Aim to run this at your race pace, and take it from there.
The other exercise are called Supersets, basically you run flat out for 200 meters and then drop down to your 5k race pace for 400 meters. I don’t know how you calculate your own 5k pace but if you run at 80% of flat out, I would say that would be about right. Again, you should complete a jog round the track for your rest period after each Superset.
After you have finished, do the same for the warm down as you did for the warm up, a couple of jogs round the track in a clockwise direction. If you stretch now is a good time.
Of course, if anyone knows other ways of using the track, please tell us, we’d all like to hear.
Alex.
---
“Only a life lived for others is a life worth living.” Albert Einstein.
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10/13/2009, 8:47 pm
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ricky4
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Re: Track running
Great post Alex.
Just to add a few things:
Firstly, we now have a lot of different ability groups running at the track so please don't think this is just a group 1 and 2 night.
Secondly, and a nice variation on the mile reps that group one has been doing for ages is a 'no overtaking lead sharing rep'. Basically you need four of you as there are four laps. You do one turn/lap on the front then at the end of your lap you move out to the second lane and the next person takes over. Meanwhile you then slot in at the back of the line. It works very well, is very motivating and gives you a real feeling of running like a team. Simon Lund described it 'as like running in a platoon' which I think summarises it pretty well. Try to get four people from your same wed night group and you will have your very own platoon!.
Some other track exercises would include 'the pyramid' where you do 100m then 200m then 400m up to 1600m and then back down again. Maybe 2 min rests/jogs in between? Probably works great although don't know anyone at track mad enough to try it yet!
See you all there next Monday at 6.30.
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10/14/2009, 1:02 pm
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ValP
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Re: Track running
I've been a couple of times and I'm one of the slowest and most unfit members of RFRC at the moment I believe.
As Rich said there have been quite a few of us slower runners turning up. It's good fun and very sociable, you can stop and have a chat between laps or sets - oh, sorry guys, is that not the point? ;-)
Maybe next week or the week after when I'm a bit fitter I'm hoping to run slow for 100m (a quarter of the way round the track), then a bit faster for the next 100m, slow again, a bit faster again etc. There are lots of lines on the track to help you out. :-)
You can pretty much make your own training systems up but I think the main idea is that you do some 'sprinting' at some point - but I might be wrong.
It's a good laugh anyway and it's really nice to meet people from other groups who you might not know.
See you there.
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10/14/2009, 4:08 pm
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Weetcher
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Re: Track running
Hi Guys
I'm interested but knew nothing of it... Monday nights? Cost? Time?
Ta!!!
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10/20/2009, 7:34 am
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ricky4
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Re: Track running
6.30pm at the track behind SCAT/Castle School. It is free for the next 5 weeks and then after that we have to negotiate a reduced club rate. Will probably be about 50p to £1 per week (bargain as usually costs £2.30). See you next week.
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10/20/2009, 12:53 pm
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claires81
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Re: Track running
Well Scott, if you ever made it to club on a Wednesday or a Sunday you'd know about these things...!!
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10/20/2009, 8:06 pm
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Weetcher
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Re: Track running
Miss Salter!
I have my boys on 3 of the 4 occasions in a fortnight that I could run with the club, but I always wear the club vest with pride AND unlike these quick boys, there is loads of opportunity to see mine as
a) I'm wide and
b) I'm slow
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10/21/2009, 8:15 am
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Weetcher
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Re: Track running
ps thanks Rich - nice to get a HELPFUL reply!!!!!!
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10/21/2009, 8:16 am
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