The CDC is now recommending that the public wear non-surgical grade masks when in public. This is especially important when social distancing is not necessarily always possible, as in a grocery store. I included some information on masks above.
Check out the article in the button linked below for some good tips while running during the COVID-19 shut down.
Tuesday, June 9
It is an Another beautiful day out there, a little windy, but nice and cool. It doesn't get much better than this. For today try to get in between 4 and 6 miles and just throw in surges as you feel comfortable with. Get in about a mile warm up and then vary your surges in length and intensity. The shortest one should be a half a block and on your longest ones don't go over 2 blocks. Shorter ones should be real fast , and the longer ones a bit slower. Recover while still running in between each one, and then when you feel ready go again. Mix them up, so don't always do the same distance or speed. Get in a mile to a mile and a half cool down before you finish.
Remember the meeting in the stadium at noon, and look for the "Summer Training" button on the home page for your workout information.
Take care, Sting
Monday, June 8
It is an amazing day out there for a run , nice and moist and cool. Take advantage of it as we don't have many days like this. Try to get in a longer run today. Nothing too hard just a good consistent pace, Try to get in between 6 and 10 miles. Again remember the meeting on Tuesday at noon in the Stadium. Take care and have a great day. Sting
Friday, June 5
Just some easy mileage today. Get out early before it gets hot. Probably get in 5 to 8 miles at an easy pace. Just get it out and get in some miles. Think about some form things while you are out there though. What are your arms doing? Are they going front to back or are they crossing over? Focus on your foot plant, are you hitting hard on your heel first and breaking every step? Or are you landing on your mid-foot and cycling smoothly through from one step to the next. Lots of those little bad things add up into causing injuries. We have a long summer ahead and we want to keep you healthy.
The weekend is up to you, you can get in a comfortable long run, do an alternate workout, or just take a couple of days off. Have a great day and an amazing weekend. Take care . Sting
Thursday, June 4
For today either pick a route that has some hills on it, run a loop with hills, or just find a hill and do multiple hill repeats. Which ever direction you decide to take this workout focus on the up hill sections, and work those hard. Think about both maintaining a good pace with quick leg turnover as well as proper arm mechanics. Swing those arms front to back, don't let them cross over your mid-line or just do the twist from the hips. make sure you get both a warm up section and a cool down portion of the workout before and after the hills. The total distance depending on your fitness should be between 4 and 7 miles. Have a great day and enjoy the sun. Take care . Sting
Wednesday, June 3
For today just some nice easy miles at a comfortable pace. Try for 4 to 7 miles depending on your fitness level. Have a great day. Sting
Tuesday, June 2
Another great day out there today. I would suggest you do a surge workout today. Again you could go to Gibson and run on the new smooth surface or do it on the roads. Do a warm up of a mile to a mile and a half and then for your surge set do it on time of 10, 20, and 30 seconds fast with the same rest as surge times. So 10 seconds fast, 10 seconds easy, 20 seconds fast, 20 seconds easy, 30 seconds fast, 30 seconds easy would equal 1 set. I would try for between 3 and 8 sets total depending on your fitness level and then get in a good cool down of one to two miles. Take care and have a great day.
Monday, June 1
It is a beautiful day out there so make sure you get out earlier to avoid too much heat this afternoon. Just some steady distance today at a constant pace. Go someplace different and enjoy a run of 6 to 9 miles depending on your fitness level. Nothing too hard as tomorrow is a faster day. Again make sure your grades are taken care of and you have done the paperwork to petition for your grades if that will improve your GPA.
Take care and have a great day. Sting
Friday, May 29
Get out the door early because it's going to get hot today. Just distance today to try and get a little used to the warmer weather. This should be at a good pace, but you don't have to race. Depending on how you feel a run between 5 and 9 miles would be appropriate. Look for a route with some shade at the end of the run. Have a great weekend. Take care. Sting
Thursday, May 28
Again it is Another great day out there today we must be living right. Just a nice recovery run today, nothing to hard or fast, just a nice relaxing run to enjoy the outside and being alive. Try to get in between 4 and 7 miles depending on your fitness level. The school board and administration still haven't let coaches know when we can start meeting with athletes for preseason activities yet. Hopefully that will happen soon so we can start planning for the fall. I'll let you know as soon as I have any information. Have an amazing day. Sting
Wednesday, May 27
Again it is nice out this morning so try to get out the door early before the wind starts blowing. Today's workout will be just about the same as last weeks hill day as we start building some strength for the fall. There are a couple of options, and I'll leave that up to you which ever way you decide to go with this workout. Perhaps a good way would be to do whichever style of hill workout you did not do last week. For example if you just did a hilly route last week you could go to a hill and do multiple repeats on that single hill. So again your hill options could include: find a hilly route and t focus on doing the uphills hard and recovering at the top, or you could just do a loop with the same hill and basically do the same thing-hard up and recover, or final option you could just do like our regular hill repeat workout. Go hard up and recover on the way down , turn around at the bottom and repeat. Your total mileage should be between 4 and 8 miles depending on how many total hills you end up doing. Take care and get all that classwork done and turned in. Sting
Tuesday, May 26
Take advantage of a beautiful day with no wind. We don't get many of them around here so get outside and have a great run today. Just steady mileage today. Depending on your fitness level probably from 5 to 10 miles would be great, once you get going you may decide to go longer since it is so great outside. Maybe check out someplace you haven't run for a while, or drive to your starting point and go from there for a change of pace. It's supposed to get up to 74° today, so make sure to either get out early while it's still cool or take along some water. Have an amazing day, take care. Sting
Friday, May 22
Today just focus on battling the wind and getting some miles in. They don't have to be hard, the wind will take care of that for you. Try to get in between 4 and 8 miles depending on your fitness level. Remember to run into the wind on your way out and come back with it. Over the weekend if you run just get in some easy miles or do some alternate activities like just going for a good walk or bike ride to mix things up. Again I won't post any workouts until Tuesday, that way you can just enjoy the holiday weekend. Have a great weekend and be wrapping up all you classroom assignments. Take care and stay safe. Sting
Thursday, May 21
For today's workout you can do a couple of different things you could find a hilly route and do that and focus on doing the uphills hard and recovering at the top, or you could just do a loop with the same hill and basically do the same thing-hard up and recover, or final option you could just do like our regular hill repeat workout. Go hard up and recover on the way down , turn around at the bottom and repeat. Total mileage should be between 4 and 8 miles depending on how many hills you end up doing. Take care and get all that classwork done and turned in. Sting
Wednesday, May 20
So just an easy recovery day today. Get in between 4 and 7 miles at a relaxing pace nothing hard. Probably rain later today so watch out for cars splashing you in puddles. Have a great day. Sting
Tuesday, May 19
If you are doing speed today make sure you get in a mile to a mile and a half warm up in and then use your watch and go in 15 second increments. Your rest will be the same as your speed time. For example 15 seconds fast, 15 seconds rest, 30 seconds fast, 30 seconds rest, 45 seconds fast, 45 seconds rest. That's one set, repeat for a total of 3 to 6 sets depending on your fitness level. Then cool down with one to two miles easy. Have a great day, get out early while the weather is nice. Take care. Sting
Monday, May 18
Try to get in a longer run today the weather will be relatively cool and calm this morning. If you wait until this afternoon it's going to get ugly and you might get pelted by some hail. Try to get in between 6 and 10 miles depending where you are at in terms of fitness. Try not to just go slow it should be a comfortable, but consistent pace. Keep an eye out for weather rolling in from the West so you don't get caught out in it. Have a great day.
Friday, May 15
Today is just a nice recovery run, get out and enjoy the beautiful weather this morning. I would try to go a little longer in the 6 to 9 mile range at a good, but comfortable pace. There is still lots of online track meets going on if you are interested let me know and we can figure out something. I will leave you alone for the weekend again this weekend. Get in a distance run or long bike ride one day and take the other day off, and then we will be back at it on Monday. Keep plugging away at your classwork. You have two weeks of online learning left make sure to check Powerschool to make sure you are passing all those classes. Take care, have a great day today and an amazing weekend. Sting
Thursday, May 14
A whole lot nicer Today should be a speed day if you are still following the workouts. So you can either do this workout on the South end of Gibson or just go to the trail and use your GPS watch. Warm up for about a mile to a mile and a half, get in some strides , 2-3-3. Then if you are in the park go to the Southwest side of the park , you'll be almost directly across from 2nd Avenue North. Look for the red paint marks on each side of the trail, that is your start. I moved out stakes as they are mowing today and would have gotten chopped of or removed anyway. Your finish is the red paint marks just before the exit onto Park Drive at the alley between 2nd and 3rd Avenues North. Right where we always finish, it will come back to you .
Depending on how frisky you are feeling try to get in between four and eight 400's, and then take a jog recovery across the park back to the start and go again. Get a good recovery so you still aren't breathing heavy when you start. When you are done get in about 2 miles cool down. If you are on the trail or roads do the same workout using your watch. Keep an eye out for cars if you are on the road. I think a lot of people forgot good driving etiquette while they were sheltering at home. Take care and have a great day. Sting
Wednesday, May 13
A whole lot nicer outside today than the snowstorm we had yesterday. A nice recovery run would be in order today . Probably in the range of 5-8 easy miles today. Don't push too hard just a nice conversational pace. Call up somebody and drag them out the door with you so you have some company. Have a great day out there it should be a beautiful day with some nice sun for you. Take care, watch out for cars. Sting
Tuesday, May 12
BRRRRR!!! Make sure you dress warmly when you head out today. With as cold as it is we're not going to go screaming fast but just do a surge workout on the roads or the trail. Make sure you get in at least a mile to warm up before you work into any fast running today. Then today maybe just do longer surges of two and three blocks with one or two blocks rest in between. So it would look like 2 block hard, 2 blocks easy, 3 blocks hard, 2 blocks easy, so each set is just over a half mile if you do 2 blocks rest. If you do 1 block rest it would be just under a half mile. Do three to five sets, and then an equal cool down to your warm up. Have a good one, be safe, and watch out for cars as we get more traffic on the roads. Sting
Monday, May 11
Another cool week in store for us. For today just get in some good miles not too far, probably in the 5 to 8 mile range at a comfortable pace. Take a route you haven't done in a while or go some place totally new, add a little variety to your run. We will try for some speed tomorrow.
Friday, May 8
Another wet one out there this morning. Today should be a longer day for you at the upper end of your distance scale at a good pace. If you didn't do speed yesterday throw in one surge acceleration per mile today while your at it. Mix up the surge distance between 50 and 200 meters each time with the shorter surges being faster and the longer ones being more endurance speed. Tomorrow and Sunday I don't intend on putting up a workout, but you should plan on going long again one day and taking the other day off to rest and then we'll be back at it on Monday.
Take care and have a good run today and a great weekend. Sting
Thursday, May 7
Make sure you check out What's New as there is some school related information there. For today if you are still doing the workout as I put them up it would be a speed day. Since we are kind of transitioning into more cross country workouts now we want to be doing some longer intervals as well as short and faster stuff. So for today why don't you do some 800 repeats. These can be done at Gibson, on the trail or roads if you have a watch. I would try for between 4 and 6 good repeats with 200 to 400 jog recovery in between each one. Build up your speed on each one as you go. Make sure you get in a good warm up before you start and an equal cool down or longer to finish up your workout. If you are to the point where you are just running and not doing any speed work just go longer today. It will be a nice cool day out there with some rain. Go longer in the 6-10 mile range, and maybe find some hills to run while your out there. Have a great day, splash in a few puddles out there for me while your at it. Take care and be safe, Sting
Wednesday, May 6
miles today. Nothing too fast just a comfortable pace with moderate distance in mind to recover from the hills yesterday. Probably 5 to 8 miles would be plenty today at a Goldie Locks pace, not to slow and not to fast, something just right. It's probably going to be raining later in the day if you want to go splash in some puddles. Have a great day, make sure you get rid of yesterday's tacos before you head out the door. Take care, pay attention, and have fun. Sting
Tuesday, May 5
For today it would be good to find a hill you can do some repeats on or just a hilly route. So a couple of possibilities for a route could be through Prospect Heights, the fire training center, Giant Springs, or the steep hill climbing out from the Black Eagle Dam on the North side of the river. You should get in about 1.5 to 2 miles in for a warm up before hitting the hills. That way your body is revved up and ready to go. The number of repeats is up to you, but you should go through a build up to your fast ones. So for example you could do 3 easy, 3 medium, and 3 hard; or you could do sets 1 easy, 1 medium, and 1 hard and then repeat as many sets as you can. Remember these are for speed and form so concentrate on good arms, front to back, don't cross over, higher knees, and pushing off all the way through your back leg toes. When your done with the hills you should get in another 1.5 to 2 miles cool down. Have a great day. Sting
Monday, May 4
Again , sorry for the delay, Zoom meetings are one of the dangers of online learning. If you haven't gone out the door yet to run today the wind is howling out there so try to plan your route accordingly so you don't get totally blown away . Go into the wind to start with and come back with it. That way you won't freeze on the return trip. So just distance today, and it will probably seem harder than it should because of the wind so adjust the mileage down if you need to. Try to get in 4 to 8 miles. Going out will be no fun running into the wind, but coming back should be a breeze, literally. Watch out for cars because you probably won't be able to hear them with the wind. Have a great day, and remember Mid term grades are pulled tomorrow so get those assignments turned in. Take care. Sting.
Saturday, May 2
A beautiful day out there today. Just run an easy short run to loosen up. Maybe 3 to 6 miles or do another activity for a break. Take tomorrow off. Have a great weekend.. Sting
Friday, May 1
A great day out there to get in a long run. Try to push your distance up a bit, 6 to 10 miles would be a good goal for today. It doesn't have to be hard, just a nice steady pace, and the weather will help you out. It would be a good day to hit parts of the trail you haven't run on in a while or go over on the west side of town like extending the Butterfly House/Bowling Ball route to the West across 6th Street Southwest. There's very little traffic out that way, and kind of scenic, it's kind of like you are out in the country. Have a great day and a super run. Enjoy the weekend . Tomorrow I'll just put up an easy recovery run for you. Be safe. Sting
Thursday, April 30
If you are at Gibson Park do a lap for warm up and then get in about 8 strides (2,3,3) then use the red dots for your starting and finish points. Remember they are marked off in 200's except across the park entry and down at the end of the basketball court, from there the next one starts just across the park North end exit. After the strides we will alternate 400's and 200's with a 200 jog rest in between. Again we would like you to build up speed on each set, so each one gets a tiny bit faster. So for our faster boys 400's may start at 72-75 seconds and end up at 65. 200's would be similar from 36 down to 28 or so. Try for 4 to 6 sets of these depending on your fitness level. The 200 in between each one is jogging, but as easy as you need to go to be recovered for the next segment. If you are staying on the roads these would translate to about segments of 2 and 4 blocks for your interval distances, with 2 blocks rest in between. That means with 2 blocks easy recovery in between the 4's and the 2's and then again after the 2's before the 4's. Wherever you are running, when your done get in a 1 to 2 miles for a cool down. Watch out for cars if you stay on the roads. Take care. Sting
Wednesday, April 29
Just enjoy the day and take a nice recovery day today on the roads or the trail. Mileage should be between about 5 to 8 miles, don't pound, just a nice comfortable pace. Be prepared for some heat if you wait until later. Take care and have a great day. Sting
Tuesday, April 28
We have done this one before or something pretty similar. If you are on the road get in a bout a mile warm up. Then we'll do an alternating block workout. Do 1 bock fast, 1 block easy 5 times. This will be just like you did strides. Then your going to be going up in block count for your speed, try to follow this: 1 blocks hard, 1 block easy, 2 block s hard , 1 block easy, 3 blocks hard and 1 block easy. That's 1 set, and it will take you about 1000 meters. I'd like you to do 2 to 4 sets of those depending on your fitness level and how you feel. If you need more rest in between go 2 blocks easy after your 3 hard. When you are done with your sets do one more set of single alternating 1 block hard and 1 block easy 5 times. So basically you are finishing with strides also. Then get in at least one half to a mile for cool down. This is a great workout and best done with a partner so you can push each other a bit. Remember easy blocks are not walking, but easy enough so you get your heart rate back down. Have fun with these. Watch out for cars if you are on the roads. If you are doing this on the trail your time for each hard section should be 15-20 seconds to equal 1 hard block.
Take care. Sting
Monday, April 27
Today is pretty easy just get in a light distance day of 4 to 6 miles at a good pace, but don't race. Tomorrow I'll have you doing some speed, so I'd like you fresh for that. Remember keep up on your classwork, next week ids midterms already. Make sure to contact your teachers if you are having issues, we are always more than willing to help you out, but you have to do your part of the bargain. Grades will go through next Tuesday, but don't wait until the last day to turn stuff in, it might not get corrected and entered in. I wouldn't want your report card to show up and you get grounded while your at home doing online learning, I don't even know what that would look like. Have a great day. Sting
Saturday, April 25 & Sunday April, 26
Today is your choice, either the Indiana Miracle Mile as noted in What's New, or a long distance day. If you want to run the mile call me at 590-1094 and we'll figure it out. Could be fun and a nice break . If you are just going to run you're going long again. Try to get in at least a mile farther than you did in Friday's workout. So distance wise you should be looking at 6 to 10 miles maximum. Again it doesn't have to be fast just at a nice steady state. Pick a new route, or someplace you haven't gone for a while. Take Sunday off and either rest and work on classwork you might be behind on, or do an alternate activity. Take a walk, ride a bike, go shoot some hoops, just something different for a break. Have a great weekend. Sting
Friday , April 24
Today should be an easier recovery day. It's going to be a beautiful day out there so take advantage of it. Try to get in 5 to 7 miles at a steady comfortable pace. Tomorrow I'll put a workout up for you. If you want to test your fitness and run a time trial on Saturday, call or text me and I'll make sure you get a time. Have a great day, make sure you are getting that homework done. Take care and be safe. Sting
Thursday, April 23
O.K. the governor saved you from another day of speed. So find a route that has some hills in it and do some repeats on them. Get in at least a mile to get warmed up, it is a little cooler out there today with some rain showers. Then do some good repeats on whatever hill you run to. I would do somewhere between 6 and 12 times on the hill . So go easy , medium, and fast in equal numbers, ie: 2 easy, 2 medium, 2 fast, or 3 times, or 4 times depending how you feel. This workout is for strength and speed. Remember good form with your arms, lift your knees up, and push off all way through your toes. Run all the way past the top of the hill. A couple places you could run might be the fire training center out by the softball fields, prospect heights, Highland Cemetery, or Giant Springs hill. Make sure you get in a couple of miles when you are done to cool down. Have a good run and enjoy the rain. Take care. Sting
Wednesday, April 22
Easy recovery run today if you did speed yesterday. If not just alternate and do yesterday's workout today. Try to get in 4 to 6 miles at a steady easy conversational pace. But do yourself a mental favor, go some place you haven't gone in a while, or drive to a point and run from there. A possibility might be to drive to Rainbow Dam and then run downriver on the trails. Another option might be to drive to Black Eagle Dam Island and run that side of town. Just go some place different to give your mind some new scenery to look at and enjoy. Don't get lost wherever you go. Have a great one.
Take care. Sting.
Tuesday, April 21
Head to Gibson for the workout, Do 6-8 strides you can probably do these on the road inside the park just South of the entrance.
For 800 and 1600 runners do 4 -6 x's 400's . Build up a little quicker on each one. The 400 that runs around the South corner might be the best for these so you could cut back across and do the next one, or just keep moving around the trail with each consecutive 400. Followed by 3 x's 200. The 200's don't need to be screaming fast, but your leg turnover should be faster than on the 400's. Try to get quicker on each one. Make sure to give yourself plenty of time to recover in between each one so you are fully rested for the next one. The warmer weather should help you run a bit faster, but don't run too fast and get hurt. Build into these, and get faster as you go.
1600-3200 runners do 2 x's 800, and 2-4 x's 400. Again try to get quicker on each one. Followed by 3 x's 200. Follow the same instructions as the 800 & 1600 runners. Make sure to give yourself plenty of time to recover in between each one so you are fully rested for the next one.
Cool down do do 2 Laps around the park or the equivalent. Make sure you stretch when you get home. Enjoy the beautiful day.
Monday, April 20
It should to be a beautiful day today through at least Wednesday, so make sure you get out and enjoy the day and get in a good run. We just want to go far today. Again we are trying to increase these long days in terms of mileage. So today find a route that is the flatter the better, and try to go between 6 and 10 miles at a steady but comfortable pace. When you finish you should feel tired, but like you could have gone farther, but don't . Just bump up your long day mileage a half to a mile longer than last week, but no need to go farther than 10. Tomorrow is a speed day so leave some gas in the tank. Have a great day and enjoy the sunshine.
Saturday - Sunday , April 18 & 19
Again your choice, run one day this weekend and rest up the other. Your run should be an easy recovery day 4-6 miles. Nothing hard, as Monday will be a longer day.
Friday, April 17
Nice day today a little windy, but sunny. Just get in a nice long easy day on the roads or the trail. I would suggest 5-9 miles depending on your fitness level. These long runs should be getting easier for you now as you get a better base built up. Tomorrow if you get going before I get anything up will just be a nice recovery day. Take care have a great weekend. Be safe. Sting.
Thursday, April 16
Depending what you actually did on Tuesday, I'm going to leave it up to you today as to what you are going to do. If you did the Gibson workout you could do the hard/easy block workout, or visa versa. If you didn't do either you can take your pick. If you really can't bring yourself to run fast today find some hills and do repeats. I'm going to leave it up to you depending on how you feel. At least it looks like there is no wind out there.
For me it would be nice to know if anyone is still really out there doing the workouts on a regular basis, or if I'm doing all this typing just to keep my fingers in shape. If you would please do me a favor, send me a text (590-1094) either way an let me know if you are still doing the workouts or not, and how many days a week you are doing them. That way at least I will know who I'm typing to out there. Have a great day, and take care. Sting
Wednesday, April 15
It is probably going to be snowy, windy and will feel pretty cold today so make sure you cover up when you go out. Hat and gloves would be suggested. There will probably be ice under the snow, so watch your footing and watch out for cars. If the wind is blowing try to stay somewhere that houses and trees will work as a wind break for you. Remember to run into the wind to begin with, that way you don't freeze on your return trip. Nice recovery run today, don't push the pace just recover from Tuesdays workout 4-6 miles. No need on an ugly day to go any farther. This would be a good day to spend some extra time stretching out when you get back home. Be careful out there, don't slip and get hurt. Take care . Sting
Tuesday, April 14th
Today you have a little bit of a choice you can go on the road or at Gibson. If you go to Gibson, do our regular warm up there of a lap and strides. The workout will be 400 repeats with a 200 jog recovery in between. Recovery can be as easy as you need to go as long as you are jogging, don't walk unless you absolutely have to . You will run the 400 and then jog a 200 up to the next marker. Adjust your 400's accordingly so you aren't running a 400 through the entrance and the North exit. Concentrate on good form on the 400's, good arms and nice extension on your push off leg. depending on your fitness level do 5 to 8 400's, attempt to get a little quicker on each one.
If you are on the road get in a bout a mile warm up. Then we'll do an alternating block workout. Do 1 bock fast, 1 block easy 5 times. Then 2 blocks hard, 1 block easy 5 times. Then go down from 3 blocks hard, 1 block easy, 2 blocks hard, 1 block easy, 1 block hard, 1 block easy 2 times. Finish with 1 block hard, 1 block easy 5 times. Take a breather and then jog easy for about a mile to cool down.
Have fun with these. Watch out for cars if you are on the roads. Take care. Sting
Monday , April 13th
I hope you had a nice holiday yesterday and got to enjoy a peaceful day with your family. Like you haven't spent enough time together over the last four weeks. It was a nice sunny day out there when I came in, so just dress appropriately as it's still not real warm. A nice comfortable long run would be great today. Again depending on your fitness 5 to 9 miles would be great. Don't go too hard as tomorrow is supposed to be warmer and we'll try to get in some speed. Watch out for cars, and slippery spots out there as there will still be some ice and snow on the side streets and in the shade. Take care, and have a great day. Sting
Sunday , April 12th
No run take the day off.
Saturday, April 11th
I'm typing this way past my bed time on Friday night and the wind is howling and it's snowing pretty good. So today is definitely one of those play it by ear days. If you have access to a treadmill it might be an easy day to go for a run on it. If you choose to go outside be careful. It will be slippery for you and cars. So stay off any busy street. The trail usually gets plowed when they have a chance . So if you are going to go out and run goe an easy 4 to 5 miles maximum. If it is too ugly out just go out and shovel the walk. Get an anaerobic workout out of it. Whatever you do, don't get hurt and be careful. Take Sunday off and enjoy the holiday with your family. Possible new challenge tonight if I can get some new content up later today. I'll let you know. Take care and be safe, Sting
Friday, April 10
I think I may have jumped the gun on changing the picture on this page from a cold snowy one to a sunny track one. Oh well, spring will come back someday. Again my suggestion is that you get out early today before the weather goes bad. The wind is going to start switching at about 9 AM and by 2 PM it is going to be straight out of the North and the temperature will begin to drop followed by rain and snow later in the afternoon. Depending what you actually did yesterday the workout will vary. If you did speed yesterday you should do a steady recovery run today. Maybe go a bit longer than you normally would since Saturday is going to be a mess to try and get out and run in. So today get in 5 to 8 miles at a steady comfortable pace. If you did not get in speed yesterday do it today. Do a modified version of the Thursday workout . The change would be after you get warmed up do the time trial; either an 800 or 1600 depending on your track events. Then give yourself a good recovery and then do Thursday's workouts minus one or two sets. Again his would be a day to push yourself a little since it might be a few days before we see dry pavement again. It's going to be hard to get any speed in next week until probably Wednesday, so run fast while you have the chance. Take care have a great day. Stay safe. Sting
Thursday, April 9
Beautiful day out there today for some speed work. This workout is designed for Gibson, or on the trail if you have a watch. If you are at Gibson use the 200 meter red dots for distance. If you are using your watch set it for meters. Do our typical Gibson warm up and then get in a set of good quick strides 2,3,3. Make sure on the last ones you are turning your legs over quickly. Remember Gibson is now marked in 200's with the exception of across the entrance and from the North end by the basketball court to the next start on the North side of the exit are not included in any 200, so try to arrange your workout so you don't have to do a timed section through those areas. If you don't understand call me. The workout today is alternating 400's and 200's with a 200 recovery jogged after each one. So one set would look like :400 fast, 200 jog recovery, 200 fast, 200 recovery . That equals one set. So I'd like you to try and do between 4 and 6 sets depending on your fitness. As usual we'd like each set to get quicker as you go. With your last set being pretty quick. Remember to concentrate on good form, use those arms and don't let them cross over your body. Keep everything moving straight ahead. Get up on your toes and get full extension on your back leg as you push off with your toes. When you are done get in 2-3 miles easy for cool down. Nice day foe a good workout, so have a great one. Sting
Wednesday, April 8
Just an easy recovery day today 4-6 miles easy, especially if you ran some hills yesterday. Nice out there today , a little cool, but no wind. Take care and have a good day. Sting
Tuesday, April 7
Well Tuesday would generally be a speed day, but I don't think that's happening today unless you run one way with the wind at your back. I think I would just aim to get in 4-6 miles with some hill repeats thrown in the middle. It might be best to stay in town so you can get some cover . There some hills South of Pinski Park by the water tower on 10th that might not be bad. You could run up the hill on 9th Avenue South and have the wind pushing you up the hill. That might be fun for a change. Put some rocks in your pockets so you don't get blown away. One good thing about the wind is it's hard to catch the virus when it's going past your face at 40 miles an hour. Find some videos for me. Have a great day. Take care, Sting
Monday, April 6
A nice day out there today so make sure you get out and enjoy it. Just a nice long steady paced run would be great today. Might as well try to get in another mile longer than you did last Monday to keep working on your base. Depending on your fitness try to get in 6 - 10 miles. No need to run hard the entire way, just a nice steady conversational pace. Go at a pace you can enjoy. Have a good one, take care, be safe. Sting
Saturday, April 4
If you are going to do a Time Trial today just refer to last Saturday's workout for an explanation. The temperature doesn't warm up much today until about noon. If you are going to do a TT, take it seriously and run it just like a race. 800 or 1600 those are your distance choices. Make sure to get a proper warm up and cool down. Remember just run in pairs , or three at the most and watch out for people on the trail.
If you aren't running a TT probably a run of 3-7 miles depending on your fitness and how you feel after yesterdays run. On Sunday take a rest or do an alternate activity, ride a bike or just go for a nice walk. Have a good one today. Sting
Friday, April 3
It's going to be a great day out there, so make sure you step away from the computer and get out there and get a run in. Just distance today, but why don't you go somewhere where you haven't been for a while or have never been. You could drive somewhere and run from there. Make sure if you go out in the sticks you take a buddy with you, that goes especially double for the girls. People around the country are starting to get a little stir crazy, so not a bad idea to go in pairs and have a phone with you. I'd feel better about that. You could go out on the trail from Rainbow Dam, go South of town past the cemeteries and run out in Gibson Flats, or go to CMR, or over to Meadowlark school in Fox Farm, and run from that side of town. Just find someplace different to go to mix it up for you. A good steady paced run would be great for today again depending on your fitness level somewhere between 4 and 8 miles would be excellent. Text me later and let me know where you went and how far you ran.
Have a great sunny day. Sting
Thursday, April 2
Again a bit cold out there, especially with the wind so make sure you dress warmly and cover up that exposed skin. Today was supposed to be a speed day, but a little too cold to risk doing that. So, instead you can do some fake speed work, or as we normally call them, hills. Figure out either a hilly course to run or just run to a hill and do repeats on it. You could go to the Boy Scout Center and run the hills on 7th and 9th Streets, or the workout I gave you last week through Prospect Heights would be a great one to do for today. You'd be out of the wind for at least portions of the run. So whatever you do get in at least a mile to a mile and a half warm up before you hit the hills. Then spend about 30-45 minutes working the hills. Hard going up, thinking about good form, good arm swing, driving your knees and getting full extension on your pushing leg and foot. Make sure you are pushing all the way off through your foot and toes. You want to feel your toes being the last thing to touch the pavement as you push off. When you feel like you are done get a cool down run equal or slightly longer to your warm up. Remember to dress in layers, you can always take clothes off as you run if you get too hot. Don't forget a hat and gloves or mittens. Take care and be safe. Sting
Wednesday, April 1
Welcome back to the slippery slopes of winter, and Mother Nature's idea of an April fools joke. Do be careful out there today. I'd wait a little bit until the sun burns off what it can, because under that snow is a slippery layer of ice. Today is just an easy recovery day on the roads. Don't even try to go fast today. Just get in some miles, between 3 and 6, depending on how you feel. Just shake it out and get rid of any tightness you may have from yesterday, if you did speed.
Make sure you are keeping up with your classwork, don't get behind because it gets pretty tough to catch up if you get behind. Everything you're doing now will carry over into your final grades, so stay on top of it. Have a great day. Be safe.
Tuesday, March 31
Today we'll try something a little different. We will do a ladder up and down. Again Gibson Park is probably your best venue for this workout. Do our typical Gibson Park warm up 1 lap and 2, 3, 3 for strides make sure you are well warmed up because you will be doing some shorter faster stuff right from the start. Probably the easiest way to do this is to start at the entrance at the poop mitten box and run to the North and work your way around the park. You will need to walk from the basketball court finish across the park exit to the start of the next 400 that is right when the path starts after the exit. On the way up the ladder do 2 or 3 repetitions of each distance depending on your fitness. On your way down the ladder do only 1 repetition of each. Give yourself about 2-3 minutes between longer intervals and 1 minute between 200's. The 800 and 1600 runners should go up to 600 for your longest distance. The 1600-3200 should make it up to 800 for your longest. On your longest distance you should do only 1 repetition. So if your are an 800 runner that is only going to do 2 reps of each distance your workout would look like this: 2 x's 200, 4 x's 400, 1 x's 600, 1 x's 400, 1 x's 200 . If you are a 3200 runner who's going to do a big workout today it would look like this: 3 x's 200, 3 x's 400, 3x's 600, 1 x's 800, 1 x's 600, 1 x's 400, 1 x's 200.
The idea on these is to get quicker on each distance of the same length, ie. each 400 gets quicker than the one before. Then when you move up to the next longer distance you will obviously have to slow your pace down a little and then speed up again on each rep. Coming down the ladder you should get faster turnover on each shortening distance. Make sure you get a good cool down when you are done. 1.5 to 2 miles. Take care , this is a tough workout so have the proper mindset when you start. Have a good one. Sting.
Monday, March 30
Good Morning! Today is long and easy. This probably will be your longest day of the week. Depending on your fitness level I'd like you to go somewhere between 6 and 9 miles. Again, 9 is a long ways so if you go that har make sure you aren't pushing it the entire way. I'll let you decide on your own route. Tomorrow is a speed day so I'd like you to be fresh for that. The trail looked pretty empty for most of the weekend, so I think that is not a bad place to at least do a portion of your run on. Remember try to run into the wind to begin with, and then come back with it at your back.
I did not get many comment forms back on your Time Trial. So, either way send me a comment form so I know you're out there. Tell me what distance you ran and your time, or tell me you did not run one. I kind of want to see who's out there following the workouts. To clarify some questions on the comment form. I don't want you to send me one every day, just send this one, and then if I specifically ask for one again.
Checkback on What's New later tonight.
Take care, Sting
Saturday, March 28 - Time Trial If you have any questions call me.
The plan for this workout is a time trial at Gibson Park. This isn't meant to kill you, but to see where your fitness level is at. You can run this alone or with one partner, no more than that for this first workout under quarantine. This is important you can do this workout either on Saturday or Sunday, your choice. If you choose to do it on Sunday just get in about an easy 3 mile slow jog today. Maybe you could time someone and they could time you tomorrow. I would try to pick a time of day when there won't be a lot of people in the park. probably either before noon, or after 4 PM. Remember you move for others on the path, don't make them dodge you. People are probably going to start being pretty territorial about their personal space so run out onto the grass and give them a wide berth. Text me when you are headed to the park and I'll try to keep an eye out for you. I can't coach, but I can watch from afar.
Jog a lap in the park first, remember if you are running with a partner social distancing, 6 feet, you should not be able to touch whoever you are running with. Do Not run in a group of more than 2. Do about 8 strides, 2 easy, 3 medium speed, and 3 fast If you are doing the 800 and 1600 I want you to run an 800 for your time trial. Use the start on the West side of the park near the pet walking area sign, you will finish by the Paris Gibson statue. Look for the red paint and orange pole at the start and finish. Time yourself, or have someone time you and record it. Send it and your status to me on the web site contact form. If you are running 1600 and 3200 I'd like you to run a mile. Start at the North end of the park , on the North side of the exit road on the trail. Stay on the trail for all of this. You will see our red spots at the start, I have every 200 marked. You will start at the North end of the park , run the North corner and then you will run South on the back side of the park. Continue all the way to the South end of the park, make the corner and then run North on the Park Drive side of the park . You will finish at the statue also. Again time yourself or have someone else time you and record it. Send me your time and status on the web site contact form. Run approximately 2 to 3 miles for a cool down. Again don't hang around the park get your run done and get out of there. Get some easy activity in tomorrow, but you don't have to run a nice bike ride or a walk would be great to shake out your legs a little.
Make sure you are warmed up well before your time trial. Good luck, run safe and smart. Sting
Friday, March 27
Today is going to be just like our regular pre-meet day, as I would like to do a time trial in Gibson Park on Saturday if possible. We'll know more about that later today and I'll let you know.. So just for old times sake, like two weeks ago, if you want to run from the school that would be fine. For those of you that are new, our pre-meet warm up consists of one time around our entire school complex and Krantz Park. 8 strides: 2 are easy 3 are medium speed, the last 3 build up to very fast. For the strides you could either run in Krantz Park or end your first complex at Chowen Springs Park, your choice. . If your doing these on your own you could just go to a near by park, run approximately a mile, do the strides, and then run another mile. Remember the point of these strides is form, and to run smoothly while running fast. Finish up with another big complex. Have a great run and a most amazing Friday, and I'll talk with you again later today. Hopefully another quiz tonight. Take care and be safe, Sting
Thursday, March 26
Just a reminder from the school end of the closure here. Today is the last day of the quarter so make sure you have all your online classwork turned in, This first two weeks of on-line learning has been kind of a warm up I would expect next week to see more new content in your classes so keep at it and don't get behind. For today's workout I'm giving you a couple of options. Again if you can go in small groups this would be more enjoyable. First option would be to do something similar to last Tuesday's workout with surges or pick ups. Warm up for about a mile on the roads or trail and then do pick ups for blocks if on the road or time if on the trail. Blocks would look like 1 block fast, 1 block easy, 2 blocks hard, 1 block easy, 3 blocks hard, 2 blocks easy and repeat 2 or 3 times. Each series will be approximately a mile. Tomorrow is a pre-meet day so gauge your distance appropriately. When done with the surges get in 1.5 to 2 miles easy cool down. If you are going by time go in 30 second increments : 30 sec. hard, 30 sec. easy, 1 minute hard, 30 sec. easy, 1.5 minutes hard, 1.5 to 2 minutes easy. Again repeat 2 to 3 times, followed by cool down. our second option would be drive to Bennefis West Hospital and park there. Warm up on 17th Avenue South , run to 13th Street and back. Then just run through the Prospect Heights area there are lots of hills there. Just run multiple different routes through the hills, there are a million different ways to go through there. If you want to run on grass you could go to Warden Park. Warden is the park above Flag Hill where the T-Rex statue and the gazebo are, behind the school district administration building. Run for 45 to 60 minutes total. Again make sure your not making a lot of noise running through the neighborhood f you do this one and make sure to move and go single file for cars. Hook up on your chat so you can have a running partner. If you have any questions call me at the pool 268-6281 or on my cell 590-1094. The cell sometimes doesn't get very good reception here at the pool.
Check out the What's New button on the Home Page later today for new content. Have a good run. Sting
Wednesday, March 25
As I mentioned last night in the Reminds the Governor has extended our school closure until at least Friday, April 10th. If we actually do go back then that will work out just fine as we are as of now officially allowed to have contact with you again on Monday, April 13th, So we will try to do the best we can until then . Today's route is something kind of different, and if you decide to do this route you should do it in groups so you don't get lost. Although that would be hard to do I'm confident someone might end up in Belt if they weren't following directions. The route starts at Colter Rapids Overlook Parking Lot, this is where we park when we are running Giant Springs Hill. The button at the top of the workout will take you to a map of today's route. You can zoom in on the map to get a better look. You may want to print off a copy to take with you. Follow the directions on the map, you can run it either way, either on the trail towards Giant Springs first, or go on the trail up the hill and onto 18th Avenue North behind Central Plumbing . Either way works. If you take the lower trail that follows the river and through Giant Springs that will add about one half mile to the total distance. I think the measured route as it is mapped out is 5.27. You may want to make sure you take along a hat and gloves as the high will only be 41 for the day and by the time you hit the trail the wind will be blowing lightly out of the North. Again being a new route and out in the middle of nowhere please don't run this by yourself, go with at least one buddy. Again make sure you practice social distancing and don't run in a big group where the guy who is in the back ends up breathing everyone's old air. This should be a fun new route for you, watch out for traffic a little bit on 18th Avenue North. Remember to run on the side of the road so that you will be facing traffic. Have a great run!!
Tuesday, March 24
If I were you I would try to get out by 1 PM today, because after that the wind is shifting from the Southwest to the Northwest, so it will start feeling a bit chilly. The high at 1 PM is only going to be about 41 degrees but only 10MPH winds. Today's workout will be similar to last Thursday. Try to connect up with a team mate or two, remember don't breath on each other and keep your distance. Be there to support each other. Head to Gibson for the workout, I added a red dot on each side of the trail for each 200 so they are easier to see.
Do 6-8 strides you can probably do these on the road inside the park just South of the entrance.
For 800 and 1600 runners do 4 x's 400's . Build up a little quicker on each one. The 400 that runs around the South corner might be the best for these so you could cut back across and do the next one, or just keep moving around the trail with each consecutive 400. Followed by 2-3 x's 200. The 200's don't need to be screaming fast, but your leg turnover should be faster than on the 400's. Try to get quicker on each one. Make sure to give yourself plenty of time to recover in between each one so you are fully rested for the next one. Don't run too fast and get hurt as it will still be fairly cool.
1600-3200 runners do 2 x's 800, and 2 x's 400. Again try to get quicker on each one. Followed by 2-3 x's 200. Follow the same instructions as the 800 & 1600 runners. Make sure to give yourself plenty of time to recover in between each one so you are fully rested for the next one.
Cool down do do 2 Laps around the park or the equivalent. Make sure you stretch when you get home.
Monday, March 23
It should be a beautiful day today, with some wind though out of the Southwest at about 16 MPH. So you will want to start out heading that way. Today will be on the roads about 5 to 7 miles with some hills if you can find them. A good route might to Sunnyside school, and then out by the Multi Sports Softball fields area. You can hit the hills on 7th and 9th streets by the Boy Scout Center, or just run through Prospect Heights, Lots of hills there. Work the uphills a bit and don't pound yourselves going down. Make sure you get in at least a mile or mile and a half on the flats to finish the run and cool down. Make sure you are getting all of your on line work done. Thursday is the last day of the quarter. Try to stay focused.
Sunday, March 22
Your choice today, either take the day off from running and do some other activity, or just go out for an easy jog of 3-5 miles. Nothing fast.
Saturday, March 21
Today I'd like you to do a little bit of speed with some excellerations during your run. You can go from home or run on the trail. Either way you want to get in about one half a mile to warm up, then if you are on the road go hard and easy blocks ( or in and outs) , 1 block hard followed by one block easy. The hard blocks should be at about 90%. Do that 4 times then take 2 blocks real easy walk if you have to. Repeat this series 2 or 3 more times depending on how you feel. When you are done with that get in about 1.5 to 2 miles for a cool down. If you are doing this on the trail set you watch for 20 to 30 second repeats and follow the same routine . One beep hard , 2 beeps on recovery. Again go through the series 3-4 times total and cool down to finish. Make sure you stretch out when you get home.
Friday, March 20
Today should be a recovery run for you. Maybe a little bit longer but at conversation pace. The wind is coming out of the Northeast so you want to go that way to begin with, and then head for some cover on your way back in, Try to get in 5-8 miles today. Gauge your distance on how you feel after yesterday.
Thursday , March 19
Meet at Gibson Park I'm going to say at 1PM if you want to go as a group. So communicate with each other to make sure on time. This would be a good time to go out and get a simple running watch if you don't have one already so you can time yourselves. I probably have some older ones that just need a battery if you need one let me know.
Be courteous of other people using the trail , you move for them, don't make them move for you!
Do one lap around the park for warm up . Look for the markers so you know where the 200's are . Henry knows where they are at so if you see one make sure you point them out for everyone.
Do 6-8 strides you can probably do these on the road inside the park just South of the entrance.
For 800 and 1600 runners do 4-6 x's 400's . Build up a little quicker on each one. The 400 that runs around the South corner might be the best for these so you could cut back across and do the next one, or just keep moving around the trail with each consecutive 400.
1600-3200 runners do 2 x's 800, and 2-3 x's 400. Again try to get quicker on each one.
Cool down do do 2 Laps around the park or the equivalent.
Any questions call me Sting 590-1094
It is an Another beautiful day out there, a little windy, but nice and cool. It doesn't get much better than this. For today try to get in between 4 and 6 miles and just throw in surges as you feel comfortable with. Get in about a mile warm up and then vary your surges in length and intensity. The shortest one should be a half a block and on your longest ones don't go over 2 blocks. Shorter ones should be real fast , and the longer ones a bit slower. Recover while still running in between each one, and then when you feel ready go again. Mix them up, so don't always do the same distance or speed. Get in a mile to a mile and a half cool down before you finish.
Remember the meeting in the stadium at noon, and look for the "Summer Training" button on the home page for your workout information.
Take care, Sting
Monday, June 8
It is an amazing day out there for a run , nice and moist and cool. Take advantage of it as we don't have many days like this. Try to get in a longer run today. Nothing too hard just a good consistent pace, Try to get in between 6 and 10 miles. Again remember the meeting on Tuesday at noon in the Stadium. Take care and have a great day. Sting
Friday, June 5
Just some easy mileage today. Get out early before it gets hot. Probably get in 5 to 8 miles at an easy pace. Just get it out and get in some miles. Think about some form things while you are out there though. What are your arms doing? Are they going front to back or are they crossing over? Focus on your foot plant, are you hitting hard on your heel first and breaking every step? Or are you landing on your mid-foot and cycling smoothly through from one step to the next. Lots of those little bad things add up into causing injuries. We have a long summer ahead and we want to keep you healthy.
The weekend is up to you, you can get in a comfortable long run, do an alternate workout, or just take a couple of days off. Have a great day and an amazing weekend. Take care . Sting
Thursday, June 4
For today either pick a route that has some hills on it, run a loop with hills, or just find a hill and do multiple hill repeats. Which ever direction you decide to take this workout focus on the up hill sections, and work those hard. Think about both maintaining a good pace with quick leg turnover as well as proper arm mechanics. Swing those arms front to back, don't let them cross over your mid-line or just do the twist from the hips. make sure you get both a warm up section and a cool down portion of the workout before and after the hills. The total distance depending on your fitness should be between 4 and 7 miles. Have a great day and enjoy the sun. Take care . Sting
Wednesday, June 3
For today just some nice easy miles at a comfortable pace. Try for 4 to 7 miles depending on your fitness level. Have a great day. Sting
Tuesday, June 2
Another great day out there today. I would suggest you do a surge workout today. Again you could go to Gibson and run on the new smooth surface or do it on the roads. Do a warm up of a mile to a mile and a half and then for your surge set do it on time of 10, 20, and 30 seconds fast with the same rest as surge times. So 10 seconds fast, 10 seconds easy, 20 seconds fast, 20 seconds easy, 30 seconds fast, 30 seconds easy would equal 1 set. I would try for between 3 and 8 sets total depending on your fitness level and then get in a good cool down of one to two miles. Take care and have a great day.
Monday, June 1
It is a beautiful day out there so make sure you get out earlier to avoid too much heat this afternoon. Just some steady distance today at a constant pace. Go someplace different and enjoy a run of 6 to 9 miles depending on your fitness level. Nothing too hard as tomorrow is a faster day. Again make sure your grades are taken care of and you have done the paperwork to petition for your grades if that will improve your GPA.
Take care and have a great day. Sting
Friday, May 29
Get out the door early because it's going to get hot today. Just distance today to try and get a little used to the warmer weather. This should be at a good pace, but you don't have to race. Depending on how you feel a run between 5 and 9 miles would be appropriate. Look for a route with some shade at the end of the run. Have a great weekend. Take care. Sting
Thursday, May 28
Again it is Another great day out there today we must be living right. Just a nice recovery run today, nothing to hard or fast, just a nice relaxing run to enjoy the outside and being alive. Try to get in between 4 and 7 miles depending on your fitness level. The school board and administration still haven't let coaches know when we can start meeting with athletes for preseason activities yet. Hopefully that will happen soon so we can start planning for the fall. I'll let you know as soon as I have any information. Have an amazing day. Sting
Wednesday, May 27
Again it is nice out this morning so try to get out the door early before the wind starts blowing. Today's workout will be just about the same as last weeks hill day as we start building some strength for the fall. There are a couple of options, and I'll leave that up to you which ever way you decide to go with this workout. Perhaps a good way would be to do whichever style of hill workout you did not do last week. For example if you just did a hilly route last week you could go to a hill and do multiple repeats on that single hill. So again your hill options could include: find a hilly route and t focus on doing the uphills hard and recovering at the top, or you could just do a loop with the same hill and basically do the same thing-hard up and recover, or final option you could just do like our regular hill repeat workout. Go hard up and recover on the way down , turn around at the bottom and repeat. Your total mileage should be between 4 and 8 miles depending on how many total hills you end up doing. Take care and get all that classwork done and turned in. Sting
Tuesday, May 26
Take advantage of a beautiful day with no wind. We don't get many of them around here so get outside and have a great run today. Just steady mileage today. Depending on your fitness level probably from 5 to 10 miles would be great, once you get going you may decide to go longer since it is so great outside. Maybe check out someplace you haven't run for a while, or drive to your starting point and go from there for a change of pace. It's supposed to get up to 74° today, so make sure to either get out early while it's still cool or take along some water. Have an amazing day, take care. Sting
Friday, May 22
Today just focus on battling the wind and getting some miles in. They don't have to be hard, the wind will take care of that for you. Try to get in between 4 and 8 miles depending on your fitness level. Remember to run into the wind on your way out and come back with it. Over the weekend if you run just get in some easy miles or do some alternate activities like just going for a good walk or bike ride to mix things up. Again I won't post any workouts until Tuesday, that way you can just enjoy the holiday weekend. Have a great weekend and be wrapping up all you classroom assignments. Take care and stay safe. Sting
Thursday, May 21
For today's workout you can do a couple of different things you could find a hilly route and do that and focus on doing the uphills hard and recovering at the top, or you could just do a loop with the same hill and basically do the same thing-hard up and recover, or final option you could just do like our regular hill repeat workout. Go hard up and recover on the way down , turn around at the bottom and repeat. Total mileage should be between 4 and 8 miles depending on how many hills you end up doing. Take care and get all that classwork done and turned in. Sting
Wednesday, May 20
So just an easy recovery day today. Get in between 4 and 7 miles at a relaxing pace nothing hard. Probably rain later today so watch out for cars splashing you in puddles. Have a great day. Sting
Tuesday, May 19
If you are doing speed today make sure you get in a mile to a mile and a half warm up in and then use your watch and go in 15 second increments. Your rest will be the same as your speed time. For example 15 seconds fast, 15 seconds rest, 30 seconds fast, 30 seconds rest, 45 seconds fast, 45 seconds rest. That's one set, repeat for a total of 3 to 6 sets depending on your fitness level. Then cool down with one to two miles easy. Have a great day, get out early while the weather is nice. Take care. Sting
Monday, May 18
Try to get in a longer run today the weather will be relatively cool and calm this morning. If you wait until this afternoon it's going to get ugly and you might get pelted by some hail. Try to get in between 6 and 10 miles depending where you are at in terms of fitness. Try not to just go slow it should be a comfortable, but consistent pace. Keep an eye out for weather rolling in from the West so you don't get caught out in it. Have a great day.
Friday, May 15
Today is just a nice recovery run, get out and enjoy the beautiful weather this morning. I would try to go a little longer in the 6 to 9 mile range at a good, but comfortable pace. There is still lots of online track meets going on if you are interested let me know and we can figure out something. I will leave you alone for the weekend again this weekend. Get in a distance run or long bike ride one day and take the other day off, and then we will be back at it on Monday. Keep plugging away at your classwork. You have two weeks of online learning left make sure to check Powerschool to make sure you are passing all those classes. Take care, have a great day today and an amazing weekend. Sting
Thursday, May 14
A whole lot nicer Today should be a speed day if you are still following the workouts. So you can either do this workout on the South end of Gibson or just go to the trail and use your GPS watch. Warm up for about a mile to a mile and a half, get in some strides , 2-3-3. Then if you are in the park go to the Southwest side of the park , you'll be almost directly across from 2nd Avenue North. Look for the red paint marks on each side of the trail, that is your start. I moved out stakes as they are mowing today and would have gotten chopped of or removed anyway. Your finish is the red paint marks just before the exit onto Park Drive at the alley between 2nd and 3rd Avenues North. Right where we always finish, it will come back to you .
Depending on how frisky you are feeling try to get in between four and eight 400's, and then take a jog recovery across the park back to the start and go again. Get a good recovery so you still aren't breathing heavy when you start. When you are done get in about 2 miles cool down. If you are on the trail or roads do the same workout using your watch. Keep an eye out for cars if you are on the road. I think a lot of people forgot good driving etiquette while they were sheltering at home. Take care and have a great day. Sting
Wednesday, May 13
A whole lot nicer outside today than the snowstorm we had yesterday. A nice recovery run would be in order today . Probably in the range of 5-8 easy miles today. Don't push too hard just a nice conversational pace. Call up somebody and drag them out the door with you so you have some company. Have a great day out there it should be a beautiful day with some nice sun for you. Take care, watch out for cars. Sting
Tuesday, May 12
BRRRRR!!! Make sure you dress warmly when you head out today. With as cold as it is we're not going to go screaming fast but just do a surge workout on the roads or the trail. Make sure you get in at least a mile to warm up before you work into any fast running today. Then today maybe just do longer surges of two and three blocks with one or two blocks rest in between. So it would look like 2 block hard, 2 blocks easy, 3 blocks hard, 2 blocks easy, so each set is just over a half mile if you do 2 blocks rest. If you do 1 block rest it would be just under a half mile. Do three to five sets, and then an equal cool down to your warm up. Have a good one, be safe, and watch out for cars as we get more traffic on the roads. Sting
Monday, May 11
Another cool week in store for us. For today just get in some good miles not too far, probably in the 5 to 8 mile range at a comfortable pace. Take a route you haven't done in a while or go some place totally new, add a little variety to your run. We will try for some speed tomorrow.
Friday, May 8
Another wet one out there this morning. Today should be a longer day for you at the upper end of your distance scale at a good pace. If you didn't do speed yesterday throw in one surge acceleration per mile today while your at it. Mix up the surge distance between 50 and 200 meters each time with the shorter surges being faster and the longer ones being more endurance speed. Tomorrow and Sunday I don't intend on putting up a workout, but you should plan on going long again one day and taking the other day off to rest and then we'll be back at it on Monday.
Take care and have a good run today and a great weekend. Sting
Thursday, May 7
Make sure you check out What's New as there is some school related information there. For today if you are still doing the workout as I put them up it would be a speed day. Since we are kind of transitioning into more cross country workouts now we want to be doing some longer intervals as well as short and faster stuff. So for today why don't you do some 800 repeats. These can be done at Gibson, on the trail or roads if you have a watch. I would try for between 4 and 6 good repeats with 200 to 400 jog recovery in between each one. Build up your speed on each one as you go. Make sure you get in a good warm up before you start and an equal cool down or longer to finish up your workout. If you are to the point where you are just running and not doing any speed work just go longer today. It will be a nice cool day out there with some rain. Go longer in the 6-10 mile range, and maybe find some hills to run while your out there. Have a great day, splash in a few puddles out there for me while your at it. Take care and be safe, Sting
Wednesday, May 6
miles today. Nothing too fast just a comfortable pace with moderate distance in mind to recover from the hills yesterday. Probably 5 to 8 miles would be plenty today at a Goldie Locks pace, not to slow and not to fast, something just right. It's probably going to be raining later in the day if you want to go splash in some puddles. Have a great day, make sure you get rid of yesterday's tacos before you head out the door. Take care, pay attention, and have fun. Sting
Tuesday, May 5
For today it would be good to find a hill you can do some repeats on or just a hilly route. So a couple of possibilities for a route could be through Prospect Heights, the fire training center, Giant Springs, or the steep hill climbing out from the Black Eagle Dam on the North side of the river. You should get in about 1.5 to 2 miles in for a warm up before hitting the hills. That way your body is revved up and ready to go. The number of repeats is up to you, but you should go through a build up to your fast ones. So for example you could do 3 easy, 3 medium, and 3 hard; or you could do sets 1 easy, 1 medium, and 1 hard and then repeat as many sets as you can. Remember these are for speed and form so concentrate on good arms, front to back, don't cross over, higher knees, and pushing off all the way through your back leg toes. When your done with the hills you should get in another 1.5 to 2 miles cool down. Have a great day. Sting
Monday, May 4
Again , sorry for the delay, Zoom meetings are one of the dangers of online learning. If you haven't gone out the door yet to run today the wind is howling out there so try to plan your route accordingly so you don't get totally blown away . Go into the wind to start with and come back with it. That way you won't freeze on the return trip. So just distance today, and it will probably seem harder than it should because of the wind so adjust the mileage down if you need to. Try to get in 4 to 8 miles. Going out will be no fun running into the wind, but coming back should be a breeze, literally. Watch out for cars because you probably won't be able to hear them with the wind. Have a great day, and remember Mid term grades are pulled tomorrow so get those assignments turned in. Take care. Sting.
Saturday, May 2
A beautiful day out there today. Just run an easy short run to loosen up. Maybe 3 to 6 miles or do another activity for a break. Take tomorrow off. Have a great weekend.. Sting
Friday, May 1
A great day out there to get in a long run. Try to push your distance up a bit, 6 to 10 miles would be a good goal for today. It doesn't have to be hard, just a nice steady pace, and the weather will help you out. It would be a good day to hit parts of the trail you haven't run on in a while or go over on the west side of town like extending the Butterfly House/Bowling Ball route to the West across 6th Street Southwest. There's very little traffic out that way, and kind of scenic, it's kind of like you are out in the country. Have a great day and a super run. Enjoy the weekend . Tomorrow I'll just put up an easy recovery run for you. Be safe. Sting
Thursday, April 30
If you are at Gibson Park do a lap for warm up and then get in about 8 strides (2,3,3) then use the red dots for your starting and finish points. Remember they are marked off in 200's except across the park entry and down at the end of the basketball court, from there the next one starts just across the park North end exit. After the strides we will alternate 400's and 200's with a 200 jog rest in between. Again we would like you to build up speed on each set, so each one gets a tiny bit faster. So for our faster boys 400's may start at 72-75 seconds and end up at 65. 200's would be similar from 36 down to 28 or so. Try for 4 to 6 sets of these depending on your fitness level. The 200 in between each one is jogging, but as easy as you need to go to be recovered for the next segment. If you are staying on the roads these would translate to about segments of 2 and 4 blocks for your interval distances, with 2 blocks rest in between. That means with 2 blocks easy recovery in between the 4's and the 2's and then again after the 2's before the 4's. Wherever you are running, when your done get in a 1 to 2 miles for a cool down. Watch out for cars if you stay on the roads. Take care. Sting
Wednesday, April 29
Just enjoy the day and take a nice recovery day today on the roads or the trail. Mileage should be between about 5 to 8 miles, don't pound, just a nice comfortable pace. Be prepared for some heat if you wait until later. Take care and have a great day. Sting
Tuesday, April 28
We have done this one before or something pretty similar. If you are on the road get in a bout a mile warm up. Then we'll do an alternating block workout. Do 1 bock fast, 1 block easy 5 times. This will be just like you did strides. Then your going to be going up in block count for your speed, try to follow this: 1 blocks hard, 1 block easy, 2 block s hard , 1 block easy, 3 blocks hard and 1 block easy. That's 1 set, and it will take you about 1000 meters. I'd like you to do 2 to 4 sets of those depending on your fitness level and how you feel. If you need more rest in between go 2 blocks easy after your 3 hard. When you are done with your sets do one more set of single alternating 1 block hard and 1 block easy 5 times. So basically you are finishing with strides also. Then get in at least one half to a mile for cool down. This is a great workout and best done with a partner so you can push each other a bit. Remember easy blocks are not walking, but easy enough so you get your heart rate back down. Have fun with these. Watch out for cars if you are on the roads. If you are doing this on the trail your time for each hard section should be 15-20 seconds to equal 1 hard block.
Take care. Sting
Monday, April 27
Today is pretty easy just get in a light distance day of 4 to 6 miles at a good pace, but don't race. Tomorrow I'll have you doing some speed, so I'd like you fresh for that. Remember keep up on your classwork, next week ids midterms already. Make sure to contact your teachers if you are having issues, we are always more than willing to help you out, but you have to do your part of the bargain. Grades will go through next Tuesday, but don't wait until the last day to turn stuff in, it might not get corrected and entered in. I wouldn't want your report card to show up and you get grounded while your at home doing online learning, I don't even know what that would look like. Have a great day. Sting
Saturday, April 25 & Sunday April, 26
Today is your choice, either the Indiana Miracle Mile as noted in What's New, or a long distance day. If you want to run the mile call me at 590-1094 and we'll figure it out. Could be fun and a nice break . If you are just going to run you're going long again. Try to get in at least a mile farther than you did in Friday's workout. So distance wise you should be looking at 6 to 10 miles maximum. Again it doesn't have to be fast just at a nice steady state. Pick a new route, or someplace you haven't gone for a while. Take Sunday off and either rest and work on classwork you might be behind on, or do an alternate activity. Take a walk, ride a bike, go shoot some hoops, just something different for a break. Have a great weekend. Sting
Friday , April 24
Today should be an easier recovery day. It's going to be a beautiful day out there so take advantage of it. Try to get in 5 to 7 miles at a steady comfortable pace. Tomorrow I'll put a workout up for you. If you want to test your fitness and run a time trial on Saturday, call or text me and I'll make sure you get a time. Have a great day, make sure you are getting that homework done. Take care and be safe. Sting
Thursday, April 23
O.K. the governor saved you from another day of speed. So find a route that has some hills in it and do some repeats on them. Get in at least a mile to get warmed up, it is a little cooler out there today with some rain showers. Then do some good repeats on whatever hill you run to. I would do somewhere between 6 and 12 times on the hill . So go easy , medium, and fast in equal numbers, ie: 2 easy, 2 medium, 2 fast, or 3 times, or 4 times depending how you feel. This workout is for strength and speed. Remember good form with your arms, lift your knees up, and push off all way through your toes. Run all the way past the top of the hill. A couple places you could run might be the fire training center out by the softball fields, prospect heights, Highland Cemetery, or Giant Springs hill. Make sure you get in a couple of miles when you are done to cool down. Have a good run and enjoy the rain. Take care. Sting
Wednesday, April 22
Easy recovery run today if you did speed yesterday. If not just alternate and do yesterday's workout today. Try to get in 4 to 6 miles at a steady easy conversational pace. But do yourself a mental favor, go some place you haven't gone in a while, or drive to a point and run from there. A possibility might be to drive to Rainbow Dam and then run downriver on the trails. Another option might be to drive to Black Eagle Dam Island and run that side of town. Just go some place different to give your mind some new scenery to look at and enjoy. Don't get lost wherever you go. Have a great one.
Take care. Sting.
Tuesday, April 21
Head to Gibson for the workout, Do 6-8 strides you can probably do these on the road inside the park just South of the entrance.
For 800 and 1600 runners do 4 -6 x's 400's . Build up a little quicker on each one. The 400 that runs around the South corner might be the best for these so you could cut back across and do the next one, or just keep moving around the trail with each consecutive 400. Followed by 3 x's 200. The 200's don't need to be screaming fast, but your leg turnover should be faster than on the 400's. Try to get quicker on each one. Make sure to give yourself plenty of time to recover in between each one so you are fully rested for the next one. The warmer weather should help you run a bit faster, but don't run too fast and get hurt. Build into these, and get faster as you go.
1600-3200 runners do 2 x's 800, and 2-4 x's 400. Again try to get quicker on each one. Followed by 3 x's 200. Follow the same instructions as the 800 & 1600 runners. Make sure to give yourself plenty of time to recover in between each one so you are fully rested for the next one.
Cool down do do 2 Laps around the park or the equivalent. Make sure you stretch when you get home. Enjoy the beautiful day.
Monday, April 20
It should to be a beautiful day today through at least Wednesday, so make sure you get out and enjoy the day and get in a good run. We just want to go far today. Again we are trying to increase these long days in terms of mileage. So today find a route that is the flatter the better, and try to go between 6 and 10 miles at a steady but comfortable pace. When you finish you should feel tired, but like you could have gone farther, but don't . Just bump up your long day mileage a half to a mile longer than last week, but no need to go farther than 10. Tomorrow is a speed day so leave some gas in the tank. Have a great day and enjoy the sunshine.
Saturday - Sunday , April 18 & 19
Again your choice, run one day this weekend and rest up the other. Your run should be an easy recovery day 4-6 miles. Nothing hard, as Monday will be a longer day.
Friday, April 17
Nice day today a little windy, but sunny. Just get in a nice long easy day on the roads or the trail. I would suggest 5-9 miles depending on your fitness level. These long runs should be getting easier for you now as you get a better base built up. Tomorrow if you get going before I get anything up will just be a nice recovery day. Take care have a great weekend. Be safe. Sting.
Thursday, April 16
Depending what you actually did on Tuesday, I'm going to leave it up to you today as to what you are going to do. If you did the Gibson workout you could do the hard/easy block workout, or visa versa. If you didn't do either you can take your pick. If you really can't bring yourself to run fast today find some hills and do repeats. I'm going to leave it up to you depending on how you feel. At least it looks like there is no wind out there.
For me it would be nice to know if anyone is still really out there doing the workouts on a regular basis, or if I'm doing all this typing just to keep my fingers in shape. If you would please do me a favor, send me a text (590-1094) either way an let me know if you are still doing the workouts or not, and how many days a week you are doing them. That way at least I will know who I'm typing to out there. Have a great day, and take care. Sting
Wednesday, April 15
It is probably going to be snowy, windy and will feel pretty cold today so make sure you cover up when you go out. Hat and gloves would be suggested. There will probably be ice under the snow, so watch your footing and watch out for cars. If the wind is blowing try to stay somewhere that houses and trees will work as a wind break for you. Remember to run into the wind to begin with, that way you don't freeze on your return trip. Nice recovery run today, don't push the pace just recover from Tuesdays workout 4-6 miles. No need on an ugly day to go any farther. This would be a good day to spend some extra time stretching out when you get back home. Be careful out there, don't slip and get hurt. Take care . Sting
Tuesday, April 14th
Today you have a little bit of a choice you can go on the road or at Gibson. If you go to Gibson, do our regular warm up there of a lap and strides. The workout will be 400 repeats with a 200 jog recovery in between. Recovery can be as easy as you need to go as long as you are jogging, don't walk unless you absolutely have to . You will run the 400 and then jog a 200 up to the next marker. Adjust your 400's accordingly so you aren't running a 400 through the entrance and the North exit. Concentrate on good form on the 400's, good arms and nice extension on your push off leg. depending on your fitness level do 5 to 8 400's, attempt to get a little quicker on each one.
If you are on the road get in a bout a mile warm up. Then we'll do an alternating block workout. Do 1 bock fast, 1 block easy 5 times. Then 2 blocks hard, 1 block easy 5 times. Then go down from 3 blocks hard, 1 block easy, 2 blocks hard, 1 block easy, 1 block hard, 1 block easy 2 times. Finish with 1 block hard, 1 block easy 5 times. Take a breather and then jog easy for about a mile to cool down.
Have fun with these. Watch out for cars if you are on the roads. Take care. Sting
Monday , April 13th
I hope you had a nice holiday yesterday and got to enjoy a peaceful day with your family. Like you haven't spent enough time together over the last four weeks. It was a nice sunny day out there when I came in, so just dress appropriately as it's still not real warm. A nice comfortable long run would be great today. Again depending on your fitness 5 to 9 miles would be great. Don't go too hard as tomorrow is supposed to be warmer and we'll try to get in some speed. Watch out for cars, and slippery spots out there as there will still be some ice and snow on the side streets and in the shade. Take care, and have a great day. Sting
Sunday , April 12th
No run take the day off.
Saturday, April 11th
I'm typing this way past my bed time on Friday night and the wind is howling and it's snowing pretty good. So today is definitely one of those play it by ear days. If you have access to a treadmill it might be an easy day to go for a run on it. If you choose to go outside be careful. It will be slippery for you and cars. So stay off any busy street. The trail usually gets plowed when they have a chance . So if you are going to go out and run goe an easy 4 to 5 miles maximum. If it is too ugly out just go out and shovel the walk. Get an anaerobic workout out of it. Whatever you do, don't get hurt and be careful. Take Sunday off and enjoy the holiday with your family. Possible new challenge tonight if I can get some new content up later today. I'll let you know. Take care and be safe, Sting
Friday, April 10
I think I may have jumped the gun on changing the picture on this page from a cold snowy one to a sunny track one. Oh well, spring will come back someday. Again my suggestion is that you get out early today before the weather goes bad. The wind is going to start switching at about 9 AM and by 2 PM it is going to be straight out of the North and the temperature will begin to drop followed by rain and snow later in the afternoon. Depending what you actually did yesterday the workout will vary. If you did speed yesterday you should do a steady recovery run today. Maybe go a bit longer than you normally would since Saturday is going to be a mess to try and get out and run in. So today get in 5 to 8 miles at a steady comfortable pace. If you did not get in speed yesterday do it today. Do a modified version of the Thursday workout . The change would be after you get warmed up do the time trial; either an 800 or 1600 depending on your track events. Then give yourself a good recovery and then do Thursday's workouts minus one or two sets. Again his would be a day to push yourself a little since it might be a few days before we see dry pavement again. It's going to be hard to get any speed in next week until probably Wednesday, so run fast while you have the chance. Take care have a great day. Stay safe. Sting
Thursday, April 9
Beautiful day out there today for some speed work. This workout is designed for Gibson, or on the trail if you have a watch. If you are at Gibson use the 200 meter red dots for distance. If you are using your watch set it for meters. Do our typical Gibson warm up and then get in a set of good quick strides 2,3,3. Make sure on the last ones you are turning your legs over quickly. Remember Gibson is now marked in 200's with the exception of across the entrance and from the North end by the basketball court to the next start on the North side of the exit are not included in any 200, so try to arrange your workout so you don't have to do a timed section through those areas. If you don't understand call me. The workout today is alternating 400's and 200's with a 200 recovery jogged after each one. So one set would look like :400 fast, 200 jog recovery, 200 fast, 200 recovery . That equals one set. So I'd like you to try and do between 4 and 6 sets depending on your fitness. As usual we'd like each set to get quicker as you go. With your last set being pretty quick. Remember to concentrate on good form, use those arms and don't let them cross over your body. Keep everything moving straight ahead. Get up on your toes and get full extension on your back leg as you push off with your toes. When you are done get in 2-3 miles easy for cool down. Nice day foe a good workout, so have a great one. Sting
Wednesday, April 8
Just an easy recovery day today 4-6 miles easy, especially if you ran some hills yesterday. Nice out there today , a little cool, but no wind. Take care and have a good day. Sting
Tuesday, April 7
Well Tuesday would generally be a speed day, but I don't think that's happening today unless you run one way with the wind at your back. I think I would just aim to get in 4-6 miles with some hill repeats thrown in the middle. It might be best to stay in town so you can get some cover . There some hills South of Pinski Park by the water tower on 10th that might not be bad. You could run up the hill on 9th Avenue South and have the wind pushing you up the hill. That might be fun for a change. Put some rocks in your pockets so you don't get blown away. One good thing about the wind is it's hard to catch the virus when it's going past your face at 40 miles an hour. Find some videos for me. Have a great day. Take care, Sting
Monday, April 6
A nice day out there today so make sure you get out and enjoy it. Just a nice long steady paced run would be great today. Might as well try to get in another mile longer than you did last Monday to keep working on your base. Depending on your fitness try to get in 6 - 10 miles. No need to run hard the entire way, just a nice steady conversational pace. Go at a pace you can enjoy. Have a good one, take care, be safe. Sting
Saturday, April 4
If you are going to do a Time Trial today just refer to last Saturday's workout for an explanation. The temperature doesn't warm up much today until about noon. If you are going to do a TT, take it seriously and run it just like a race. 800 or 1600 those are your distance choices. Make sure to get a proper warm up and cool down. Remember just run in pairs , or three at the most and watch out for people on the trail.
If you aren't running a TT probably a run of 3-7 miles depending on your fitness and how you feel after yesterdays run. On Sunday take a rest or do an alternate activity, ride a bike or just go for a nice walk. Have a good one today. Sting
Friday, April 3
It's going to be a great day out there, so make sure you step away from the computer and get out there and get a run in. Just distance today, but why don't you go somewhere where you haven't been for a while or have never been. You could drive somewhere and run from there. Make sure if you go out in the sticks you take a buddy with you, that goes especially double for the girls. People around the country are starting to get a little stir crazy, so not a bad idea to go in pairs and have a phone with you. I'd feel better about that. You could go out on the trail from Rainbow Dam, go South of town past the cemeteries and run out in Gibson Flats, or go to CMR, or over to Meadowlark school in Fox Farm, and run from that side of town. Just find someplace different to go to mix it up for you. A good steady paced run would be great for today again depending on your fitness level somewhere between 4 and 8 miles would be excellent. Text me later and let me know where you went and how far you ran.
Have a great sunny day. Sting
Thursday, April 2
Again a bit cold out there, especially with the wind so make sure you dress warmly and cover up that exposed skin. Today was supposed to be a speed day, but a little too cold to risk doing that. So, instead you can do some fake speed work, or as we normally call them, hills. Figure out either a hilly course to run or just run to a hill and do repeats on it. You could go to the Boy Scout Center and run the hills on 7th and 9th Streets, or the workout I gave you last week through Prospect Heights would be a great one to do for today. You'd be out of the wind for at least portions of the run. So whatever you do get in at least a mile to a mile and a half warm up before you hit the hills. Then spend about 30-45 minutes working the hills. Hard going up, thinking about good form, good arm swing, driving your knees and getting full extension on your pushing leg and foot. Make sure you are pushing all the way off through your foot and toes. You want to feel your toes being the last thing to touch the pavement as you push off. When you feel like you are done get a cool down run equal or slightly longer to your warm up. Remember to dress in layers, you can always take clothes off as you run if you get too hot. Don't forget a hat and gloves or mittens. Take care and be safe. Sting
Wednesday, April 1
Welcome back to the slippery slopes of winter, and Mother Nature's idea of an April fools joke. Do be careful out there today. I'd wait a little bit until the sun burns off what it can, because under that snow is a slippery layer of ice. Today is just an easy recovery day on the roads. Don't even try to go fast today. Just get in some miles, between 3 and 6, depending on how you feel. Just shake it out and get rid of any tightness you may have from yesterday, if you did speed.
Make sure you are keeping up with your classwork, don't get behind because it gets pretty tough to catch up if you get behind. Everything you're doing now will carry over into your final grades, so stay on top of it. Have a great day. Be safe.
Tuesday, March 31
Today we'll try something a little different. We will do a ladder up and down. Again Gibson Park is probably your best venue for this workout. Do our typical Gibson Park warm up 1 lap and 2, 3, 3 for strides make sure you are well warmed up because you will be doing some shorter faster stuff right from the start. Probably the easiest way to do this is to start at the entrance at the poop mitten box and run to the North and work your way around the park. You will need to walk from the basketball court finish across the park exit to the start of the next 400 that is right when the path starts after the exit. On the way up the ladder do 2 or 3 repetitions of each distance depending on your fitness. On your way down the ladder do only 1 repetition of each. Give yourself about 2-3 minutes between longer intervals and 1 minute between 200's. The 800 and 1600 runners should go up to 600 for your longest distance. The 1600-3200 should make it up to 800 for your longest. On your longest distance you should do only 1 repetition. So if your are an 800 runner that is only going to do 2 reps of each distance your workout would look like this: 2 x's 200, 4 x's 400, 1 x's 600, 1 x's 400, 1 x's 200 . If you are a 3200 runner who's going to do a big workout today it would look like this: 3 x's 200, 3 x's 400, 3x's 600, 1 x's 800, 1 x's 600, 1 x's 400, 1 x's 200.
The idea on these is to get quicker on each distance of the same length, ie. each 400 gets quicker than the one before. Then when you move up to the next longer distance you will obviously have to slow your pace down a little and then speed up again on each rep. Coming down the ladder you should get faster turnover on each shortening distance. Make sure you get a good cool down when you are done. 1.5 to 2 miles. Take care , this is a tough workout so have the proper mindset when you start. Have a good one. Sting.
Monday, March 30
Good Morning! Today is long and easy. This probably will be your longest day of the week. Depending on your fitness level I'd like you to go somewhere between 6 and 9 miles. Again, 9 is a long ways so if you go that har make sure you aren't pushing it the entire way. I'll let you decide on your own route. Tomorrow is a speed day so I'd like you to be fresh for that. The trail looked pretty empty for most of the weekend, so I think that is not a bad place to at least do a portion of your run on. Remember try to run into the wind to begin with, and then come back with it at your back.
I did not get many comment forms back on your Time Trial. So, either way send me a comment form so I know you're out there. Tell me what distance you ran and your time, or tell me you did not run one. I kind of want to see who's out there following the workouts. To clarify some questions on the comment form. I don't want you to send me one every day, just send this one, and then if I specifically ask for one again.
Checkback on What's New later tonight.
Take care, Sting
Saturday, March 28 - Time Trial If you have any questions call me.
The plan for this workout is a time trial at Gibson Park. This isn't meant to kill you, but to see where your fitness level is at. You can run this alone or with one partner, no more than that for this first workout under quarantine. This is important you can do this workout either on Saturday or Sunday, your choice. If you choose to do it on Sunday just get in about an easy 3 mile slow jog today. Maybe you could time someone and they could time you tomorrow. I would try to pick a time of day when there won't be a lot of people in the park. probably either before noon, or after 4 PM. Remember you move for others on the path, don't make them dodge you. People are probably going to start being pretty territorial about their personal space so run out onto the grass and give them a wide berth. Text me when you are headed to the park and I'll try to keep an eye out for you. I can't coach, but I can watch from afar.
Jog a lap in the park first, remember if you are running with a partner social distancing, 6 feet, you should not be able to touch whoever you are running with. Do Not run in a group of more than 2. Do about 8 strides, 2 easy, 3 medium speed, and 3 fast If you are doing the 800 and 1600 I want you to run an 800 for your time trial. Use the start on the West side of the park near the pet walking area sign, you will finish by the Paris Gibson statue. Look for the red paint and orange pole at the start and finish. Time yourself, or have someone time you and record it. Send it and your status to me on the web site contact form. If you are running 1600 and 3200 I'd like you to run a mile. Start at the North end of the park , on the North side of the exit road on the trail. Stay on the trail for all of this. You will see our red spots at the start, I have every 200 marked. You will start at the North end of the park , run the North corner and then you will run South on the back side of the park. Continue all the way to the South end of the park, make the corner and then run North on the Park Drive side of the park . You will finish at the statue also. Again time yourself or have someone else time you and record it. Send me your time and status on the web site contact form. Run approximately 2 to 3 miles for a cool down. Again don't hang around the park get your run done and get out of there. Get some easy activity in tomorrow, but you don't have to run a nice bike ride or a walk would be great to shake out your legs a little.
Make sure you are warmed up well before your time trial. Good luck, run safe and smart. Sting
Friday, March 27
Today is going to be just like our regular pre-meet day, as I would like to do a time trial in Gibson Park on Saturday if possible. We'll know more about that later today and I'll let you know.. So just for old times sake, like two weeks ago, if you want to run from the school that would be fine. For those of you that are new, our pre-meet warm up consists of one time around our entire school complex and Krantz Park. 8 strides: 2 are easy 3 are medium speed, the last 3 build up to very fast. For the strides you could either run in Krantz Park or end your first complex at Chowen Springs Park, your choice. . If your doing these on your own you could just go to a near by park, run approximately a mile, do the strides, and then run another mile. Remember the point of these strides is form, and to run smoothly while running fast. Finish up with another big complex. Have a great run and a most amazing Friday, and I'll talk with you again later today. Hopefully another quiz tonight. Take care and be safe, Sting
Thursday, March 26
Just a reminder from the school end of the closure here. Today is the last day of the quarter so make sure you have all your online classwork turned in, This first two weeks of on-line learning has been kind of a warm up I would expect next week to see more new content in your classes so keep at it and don't get behind. For today's workout I'm giving you a couple of options. Again if you can go in small groups this would be more enjoyable. First option would be to do something similar to last Tuesday's workout with surges or pick ups. Warm up for about a mile on the roads or trail and then do pick ups for blocks if on the road or time if on the trail. Blocks would look like 1 block fast, 1 block easy, 2 blocks hard, 1 block easy, 3 blocks hard, 2 blocks easy and repeat 2 or 3 times. Each series will be approximately a mile. Tomorrow is a pre-meet day so gauge your distance appropriately. When done with the surges get in 1.5 to 2 miles easy cool down. If you are going by time go in 30 second increments : 30 sec. hard, 30 sec. easy, 1 minute hard, 30 sec. easy, 1.5 minutes hard, 1.5 to 2 minutes easy. Again repeat 2 to 3 times, followed by cool down. our second option would be drive to Bennefis West Hospital and park there. Warm up on 17th Avenue South , run to 13th Street and back. Then just run through the Prospect Heights area there are lots of hills there. Just run multiple different routes through the hills, there are a million different ways to go through there. If you want to run on grass you could go to Warden Park. Warden is the park above Flag Hill where the T-Rex statue and the gazebo are, behind the school district administration building. Run for 45 to 60 minutes total. Again make sure your not making a lot of noise running through the neighborhood f you do this one and make sure to move and go single file for cars. Hook up on your chat so you can have a running partner. If you have any questions call me at the pool 268-6281 or on my cell 590-1094. The cell sometimes doesn't get very good reception here at the pool.
Check out the What's New button on the Home Page later today for new content. Have a good run. Sting
Wednesday, March 25
As I mentioned last night in the Reminds the Governor has extended our school closure until at least Friday, April 10th. If we actually do go back then that will work out just fine as we are as of now officially allowed to have contact with you again on Monday, April 13th, So we will try to do the best we can until then . Today's route is something kind of different, and if you decide to do this route you should do it in groups so you don't get lost. Although that would be hard to do I'm confident someone might end up in Belt if they weren't following directions. The route starts at Colter Rapids Overlook Parking Lot, this is where we park when we are running Giant Springs Hill. The button at the top of the workout will take you to a map of today's route. You can zoom in on the map to get a better look. You may want to print off a copy to take with you. Follow the directions on the map, you can run it either way, either on the trail towards Giant Springs first, or go on the trail up the hill and onto 18th Avenue North behind Central Plumbing . Either way works. If you take the lower trail that follows the river and through Giant Springs that will add about one half mile to the total distance. I think the measured route as it is mapped out is 5.27. You may want to make sure you take along a hat and gloves as the high will only be 41 for the day and by the time you hit the trail the wind will be blowing lightly out of the North. Again being a new route and out in the middle of nowhere please don't run this by yourself, go with at least one buddy. Again make sure you practice social distancing and don't run in a big group where the guy who is in the back ends up breathing everyone's old air. This should be a fun new route for you, watch out for traffic a little bit on 18th Avenue North. Remember to run on the side of the road so that you will be facing traffic. Have a great run!!
Tuesday, March 24
If I were you I would try to get out by 1 PM today, because after that the wind is shifting from the Southwest to the Northwest, so it will start feeling a bit chilly. The high at 1 PM is only going to be about 41 degrees but only 10MPH winds. Today's workout will be similar to last Thursday. Try to connect up with a team mate or two, remember don't breath on each other and keep your distance. Be there to support each other. Head to Gibson for the workout, I added a red dot on each side of the trail for each 200 so they are easier to see.
Do 6-8 strides you can probably do these on the road inside the park just South of the entrance.
For 800 and 1600 runners do 4 x's 400's . Build up a little quicker on each one. The 400 that runs around the South corner might be the best for these so you could cut back across and do the next one, or just keep moving around the trail with each consecutive 400. Followed by 2-3 x's 200. The 200's don't need to be screaming fast, but your leg turnover should be faster than on the 400's. Try to get quicker on each one. Make sure to give yourself plenty of time to recover in between each one so you are fully rested for the next one. Don't run too fast and get hurt as it will still be fairly cool.
1600-3200 runners do 2 x's 800, and 2 x's 400. Again try to get quicker on each one. Followed by 2-3 x's 200. Follow the same instructions as the 800 & 1600 runners. Make sure to give yourself plenty of time to recover in between each one so you are fully rested for the next one.
Cool down do do 2 Laps around the park or the equivalent. Make sure you stretch when you get home.
Monday, March 23
It should be a beautiful day today, with some wind though out of the Southwest at about 16 MPH. So you will want to start out heading that way. Today will be on the roads about 5 to 7 miles with some hills if you can find them. A good route might to Sunnyside school, and then out by the Multi Sports Softball fields area. You can hit the hills on 7th and 9th streets by the Boy Scout Center, or just run through Prospect Heights, Lots of hills there. Work the uphills a bit and don't pound yourselves going down. Make sure you get in at least a mile or mile and a half on the flats to finish the run and cool down. Make sure you are getting all of your on line work done. Thursday is the last day of the quarter. Try to stay focused.
Sunday, March 22
Your choice today, either take the day off from running and do some other activity, or just go out for an easy jog of 3-5 miles. Nothing fast.
Saturday, March 21
Today I'd like you to do a little bit of speed with some excellerations during your run. You can go from home or run on the trail. Either way you want to get in about one half a mile to warm up, then if you are on the road go hard and easy blocks ( or in and outs) , 1 block hard followed by one block easy. The hard blocks should be at about 90%. Do that 4 times then take 2 blocks real easy walk if you have to. Repeat this series 2 or 3 more times depending on how you feel. When you are done with that get in about 1.5 to 2 miles for a cool down. If you are doing this on the trail set you watch for 20 to 30 second repeats and follow the same routine . One beep hard , 2 beeps on recovery. Again go through the series 3-4 times total and cool down to finish. Make sure you stretch out when you get home.
Friday, March 20
Today should be a recovery run for you. Maybe a little bit longer but at conversation pace. The wind is coming out of the Northeast so you want to go that way to begin with, and then head for some cover on your way back in, Try to get in 5-8 miles today. Gauge your distance on how you feel after yesterday.
Thursday , March 19
Meet at Gibson Park I'm going to say at 1PM if you want to go as a group. So communicate with each other to make sure on time. This would be a good time to go out and get a simple running watch if you don't have one already so you can time yourselves. I probably have some older ones that just need a battery if you need one let me know.
Be courteous of other people using the trail , you move for them, don't make them move for you!
Do one lap around the park for warm up . Look for the markers so you know where the 200's are . Henry knows where they are at so if you see one make sure you point them out for everyone.
Do 6-8 strides you can probably do these on the road inside the park just South of the entrance.
For 800 and 1600 runners do 4-6 x's 400's . Build up a little quicker on each one. The 400 that runs around the South corner might be the best for these so you could cut back across and do the next one, or just keep moving around the trail with each consecutive 400.
1600-3200 runners do 2 x's 800, and 2-3 x's 400. Again try to get quicker on each one.
Cool down do do 2 Laps around the park or the equivalent.
Any questions call me Sting 590-1094