Archives for Training category
Posted on Apr 10, 2009 under Training |
Wednesday, February 13, 2002
Workout: 1 mile warm-up, 2-200 meter strides, 6 1-mile repeats at 6:32 pace, 1 mile cooldown
Time: 6:28, 6:25, 6:24, 6:33, 6:25, 6:26; total: 38:41 (avg: 6:27) Weather: sunny/windy
Today was the second day of track and field practice, so it’s understandable that the coaches sent all the new runners on a run on the trail, rather than running mile repeats on the track. I don’t know why, but when Fernando told us that we were still doing intervals like usual, I was still kind of shocked. Sergio didn’t really tell us how fast to go on the run yesterday, so I went kind of hard (well, harder than one should go the day before intervals). Even after running kind of hard yesterday, I still ran the mile repeats pretty well, either right at or below the pace I was supposed to run them at. Today was the first time we ran our mile repeat intervals with so many other people out on the track. Since the track season officially started yesterday, there were a lot of other people training for their own individual track and field event. The experience running these mile repeats were both positive and negative. Some people were very considerate and would actually say “good job” to us and move out of the way as we ran toward them (I think it’s because most of them were former cross country runners). But everyone else didn’t bother to move or were really slow about it.
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Posted on Jan 24, 2009 under Training |
Wednesday, February 6, 2002
Workout: 1 mile warm-up, 2-200 meter strides, 6-1 mile repeats (at 6:32 pace), 1200 meter cooldown
Time: 6:22, 6:23, 6:24, 6:25, 6:18 Total: 38:16 (6:22 pace) weather: warm
Before the workout, I heard something about a meeting at the track and it was true. So I thought we were just going to have the meeting and maybe go over drills or have a light run since there would not be enough time to have a full workout. But Fernando told us about the meeting and then we would do intervals afterward. Even though I would have loved to have an easy workout today, it was the smart thing to do to still have a good hard run to get ready for the upcoming Track & Field season. Read the rest of this entry »
Posted on Oct 02, 2008 under Training |
Wednesday, January 23, 2002
Workout: 2 Perimeter warmup, 6 1-mile repeat intervals @ 6:32 pace, 1 mile cooldown
Time: 6:25, 6:28, 6:09, 6:28, 6:28, 6:29 (Total: about 38:00) Weather: windy at the end
While running the 2 perimeter warm-ups before the mile repeats on the track, Frank was telling me how worried he was about having to run his mile interval repeats at 5:40 pace. Hearing that I got a little worried too because I thought I also had to run a faster pace (most likely not as fast as 5:40 though). But after running the warm-ups, Fernando told us we were running the same workout as last week, which was a huge relief. This time though, Artie was going to be running in our group which would definitely help us out a lot. Running the first two mile interval repeats weren’t that bad, just a little faster than the pace because Ha was leading them. However, on the third mile repeat, Ha took off, I guess he thought we were running off pace or something. So we finished running that mile interval at 6:08, way faster than the pace that we were supposed to run at.
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Posted on Aug 20, 2008 under Training |
Wednesday, January 16, 2002
Workout: Two perimeters warm-up, 2-200 meter strides, 6-1 mile repeats @ 6:32 pace with 3 minutes rest, 1200 meter cooldown
Time: 37:48 (total), Avg: 6:18/mile Weather: Sunny/warm
When I heard we were running 6 one mile repeats on the track, I wasn’t really looking forward to it. I never liked doing mile repeats especially that many of them. However, Fernando said it was our base training and it was really important to start doing it now. And 6:32 was a relatively easy pace to begin with, so it shouldn’t be that hard in the first place. So warming up, I didn’t feel that scared.. Read the rest of this entry »
Posted on Jul 29, 2008 under Training |
Wednesday, January 9, 2002
Workout: Perimeter + 2 laps around the track, 2-200 meter strides, 4-1 mile repeats at 6 minute pace, 1 mile cooldown
Time: 6:00, 6:00, 6:21, 5:56 Weather: warm, windy
Intervals were planned as usual, however, since Fernando heard we were a little sluggish, he said 6-minute miles, which shouldn’t be that hard. That pace should have been “easy”, but comfortable. So we ran our warm-up and did strides like usual, then we got into the workout. This was the first time we did mile repeats, so I guess it was a new experience. The week before, we ran 1200 meter intervals, but this was one more lap, which makes a big difference.
The first on we did and finished, I was pretty tired and so was Andrew, but it might have just been because we were a little sluggish. We finished running the second interval and on to the third. On the third mile interval, we ran our first lap slower than the pace, but Fernando said to slowly work our way up, because we had 3 laps to catch up.. Read the rest of this entry »
Posted on May 20, 2008 under Training |
Saturday, January 5, 2002
Workout: 1 lap around Arcadia Park warm-up, 3 laps around the Park, up Santa Anita Ave. around a block of streets, and finish at the top of the hill on Santa Anita
Weather: sunny/warm
I wanted to cap off this pretty successful week with a good hard run today. Unfortunately, it was not quite what I had in mind. Fernando’s last minute workout was very similar to the dreaded 4 cities workout a couple of months ago. The 4 cities workout is what the name is, a run through 4 cities. I forgot what 4 cities they were, but included Sierra Madre and Arcadia. It was a really bad workout for me, just because the conditions were not the way I was used to. Some of the things I didn’t like about the run: it was very long (I have always liked shorter distances), I didn’t know where I was going (there were no reference points, except a lot of phone booths), this was an ad-hoc workout, so my coach just named the streets we probably should have turned on, and there were no mile markers (so I had no idea what pace I was going at..probably really slow though). Read the rest of this entry »
Posted on Apr 08, 2008 under Training |
Max VO2 is how much oxygen you use when exercising or running. Increasing your max VO2 lets you to run faster and longer at the same level of effort. This next workout was our first intervals for the training season, but since they were the first ones, we started off ‘easy’.
Wednesday, January 2, 2002
Work-out: 2 Perimeter warm-up, 4 1200 meter intervals @ 6 Min/Mile Pace with 3 Min recovery
Time: 4:30 on all 4, 69 second last lap, Weather: Sunny, little warm
The Workout – Running Intervals
On the warm-up run, I felt pretty good and I finished first and still felt good to have a great workout. I guess when the coaches told us what the workout was, I felt kind of relieved because it wasn’t as hard as I expected. Running the first 1200 meters of the workout, I felt alright but by the end of it I felt kind of tired (which is expected I suppose). I was happy that we hit the mark for the first interval run, but I didn’t like the way everyone was saying how easy it was and how good they felt. If it is easy, just keep it up, no need to tell everybody how great you feel. We finished running another two 1200 meters, feeling the same thing. However, after the third one, Frank asked the coach if we could do the first two laps normal and all out the last lap of the run. Even though I usually do have a kick at the end of runs and races, I was kind of tired and didn’t really want to. He said that I would beat him anyways, but I was tired and didn’t want to go all out. Well we did the first two laps of the interval at 3 minutes and went all out for the last lap of the interval run. On the final lap, Frank took the lead and I was right behind him. But at about 150/100 meter mark, I took off. The main reason why was because I heard the Coach yelling and cheering for me first and then at Frank when I passed him. I finished dying of course, but the last lap of that interval was about 69 seconds. Overall I guess this workout was pretty good and successful. Read the rest of this entry »
Posted on Mar 31, 2008 under Training |
Is this how you run in a race? If so you need to learn how to start a race and follow some rules on running and racing etiquette. Try to follow them to avoid being called a “Phoebe” during your race.
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Posted on Mar 23, 2008 under Training |
Monday, December 31, 2001
Work-out: 5 Miles Medium/Comfortable to Duarte
Time: Pretty Good, Weather: Chilly but good for running
Coming up, I tried staying with Fernando. The first mile I pretty much hung with him, but it killed me. He said he was going up medium and coming back fast. So if he went up medium and I was dying, then I wonder how I would feel coming back with him? Evan and Ha ran up to Duarte while Fernando went to the Railroad. Evan and Ha were resting at Duarte when I got there. We waited pretty long, I was planning on stopping for about a minute, but they ended up staying longer. Then when we started heading back, there were going pretty slow. Ha said it was a “good” (as in easy) pace, but it was supposed to be a medium day. I guess they were hurting so much they had to go that easy. However, at Live Oak, we turned around and saw Fernando waiting to cross the street. He caught us even though he went one street further! So the rest of them decided to pick it up so he wouldn’t catch us. At the half mile mark, I guess Ha was trying to make his “move”, but I surged to keep up with him. I surged a little every now and then and then finally passed him. Right before the downhill, I started to pull away, but still felt good. Again, I still had enough energy for a kick.
Tuesday, January 1, 2002
Work-out: 4 Miles Easy/Recovery to Camino
Time: Pretty fast for easy, Weather: Cool & hot at the end
The Cabreras didn’t show up today, but it was no surprise, seeing last night was New Year’s Eve and all. It was fine though, we knew what we had to do. Coming up, Frank was going pretty hard to Duarte. He turned around and stopped for me at Live Oak. We ran together and he asked me to go to Duarte with him. I couldn’t do it though because I was dying just keeping up with him. So at Camino, I turned right back and a little bit later, I saw Ha. Similarly to Saturday’s run, I surged ever once in a while and passed him. After each street, I would turn back to see how far behind me he was. At Live Oak, I turned around and saw that he was pretty close. But when I finished he was barely at the end of the downhill which is a pretty big gap. The real test will be tomorrow, when we finally start doing intervals on the track. That is the real time to show how much you improved and I hope I do well and run my times.
Posted on Mar 19, 2008 under Training |
Running stretches are a very important thing to do before you go on any run and definitely before running a race. Other things are just as important, like having the right pair of running shoes, running with good form, and having a good warm-up run. When we used to meet up for practice on the trail at 6AM during the summer, before we started running our workout on the trail, we would start everything out with a good-paced warm-up lap, which consisted of running a perimeter around our baseball fields behind the gym which was about 1,000 meters. The warm-up run was not meant to be so fast that it affected our actual run, but fast enough to start to break a sweat and warm enough to loosen our muscles and relieve any tension, which is what you really want to do.
With your muscles loose, stretching will be a lot easier, and will benefit you in many ways. Stretching before running is definitely important: first of all, as a preventative measure. Runners pull muscles all the time by not properly stretching. Keeping your muscles loose and stretched will also help in keeping your form while on a run or race, which will provide your body a better range of motion and longer strides to help you run faster. Your body won’t be tight and allow you to really focus on running rather than form.
9 Running Stretches to help you run faster.
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