For those looking for some speed to prep for the Mill Cities relay I offer you this:
5x1200m progression run with 400m EASY recovery(Think 30-60 seconds slower than your normal running pace – you should feel fully recovered before you start the next rep).
Start with 2 reps at your 10k pace followed by 2 rep at 5k pace and 1 rep at 5k (-15 second) pace.
This workout will mimic the perceived effort of running hard for 5 miles. The first 2 will seem easy, the second 2 will keep getting harder & the last rep will push you physically and mentally.
Unfortunately I will not be at the track in the morning this week. Still dealing with injuries and travel recovery. Enjoy!
Hello all! It’s getting late early at there on the streets of Manchester which means it’s time to start running from the Derryfield Country Club. We have 6 and 9 mile route available with various people running. NO ONE will get left behind so if you are worried about different paces and getting lost, folks will always circle back to make sure you are safe.
When: 5:30 pm start running
Where: http://625 Mammoth Rd, Manchester, NH 03104 is the address for the country club. The runners meet in the park and ride lot DIRECTLY ACROSS from the fire station. It’s just north (or to the left if looking at the clubhouse) of the main lot.
SAFTEY FIRST!!! Bring a headlamp and a reflective vest or blinky lights. Also not a bad idea to have a warm layer to change into afterwards. You cool off quick after a night run!
This is the last official week of track!
1600/2x 800/4×400. This is a fun workout to work on the negative splits of a 5k racing. You can use the 1600/800 as a strength workout and then slowly start picking it up each 400.
Weather 5:30am – 51 with some fog5:30pm – 61 degrees
We will transition to Wednesday nights at the Derryfield Country Club Park and Ride lot at 5:30pm for the 6 or 9 mile routes for the winter months.
I will look to do a few speed workouts in the am for those running Mill Cities on 11/13 & 11/20 11/27 if there is interest.
Thank you for another great Track Season!!!
This Saturday there will be a race around one of our favorite local trail running spots. Total Image Running is hosting the “Run the Res Tower Hill 5 miler” at 9:30 on Saturday the 26th. Details and sign ups here: https://runsignup.com/Race/NH/Auburn/RoundtheResTowerHill5Miler
This Sunday, 603Endurance is hosting a really fun relay trail race. The Great Pumpkin Relay is a 2 person 10k through a farm in Lee NH. Each person runs a 1.5-ish mile loop and hands off the a mini pumpkin (about the size of a tennis ball) to their partner. Each person runs 2x. Lots of people dress up in costume. Many do not. I ran it last year with Alice and it was a hoot! PS…603 usually has a bunch of craft beers for post race carb loading. Details and sign ups here:http://six03endurance.com/pumpkin/