How to run a track workout?

Coach Porter here!

So as track season has begun I have gotten a few questions in regards to the basic nuts and bolts of the workouts we run on Wednesday Mornings / Evenings. I have also received a few questions as to how to get the most out of the workouts and a few folks asked if I would do a “Coaches Corner” to help folks get a better understanding of what are speed workouts are, why we do them & the best way to maximize the gains you are looking for.

SO here is my first one. It is a basic guide to the track workouts we do, the etiquette surrounding the track (faster runners SHOULD GO AROUND other groups) and some basic tips to figure what group is best for you and how to pace yourself. Enjoy and happy running!

LAST CHANCE FOR GEAR

A few people reached out to say they wanted to buy some gear so we extended the store for one more weekend. LAST CHANCE to buy some rad GMRC gear before the fall.

We have custom designed singlets and short sleeve shirts for sale. Store will be open for 2 weeks and then orders processed (3-5 week turn around time) and shipped. We have both options in Men’s and Women’s cuts. 

The singlets run small. I recommend sizing up at least 1 size. 

(Also, if anyone has a singlet they purchased from last year and wants a different size PLEASE let me know – If you give me your old singlet I will order you a different size. We will carry a small inventory this year so new folks joining the club can buy some). 

I do have samples of the short sleeve shirts (Mens / Women’s) in small, med, L & XL if anyone wants to try some on. MESSAGE ME 802-318-5235 if you want to try one on.

In an effort to reduce costs we will do a bulk shipment to my house when everything is finished. We can have gear pick up at Wednesday Track, Saturday long run, or folks can schedule a time to swing by my place to pick up. 
https://gmrc2019.itemorder.com/

Track tomorrow! Don’t forget to pick up your membership gift at track!

12×400’s Tomorrow Wednesday the 17th!

5:30am: 38 degrees w/ a slight breeze. Sun is up when we finish but a headlamp is a good way to start your warm up.

6:00pm: 60 and SUNNY!!!!

Also, if you signed up for this year’s membership and have not received your gifts this year I will make sure they are at track in the am & pm. GMRC buffs and stickers! 1 buff and sticker per membership. Extra for sale on-line!

If you need to sign up for this you can do it here: https://www.gmrcnh.org/shop/

SPRING GEAR!!!

Our Spring Gear Store is now open! We have custom designed singlets and short sleeve shirts for sale. Store will be open for 2 weeks and then orders processed (3-5 week turn around time) and shipped. We have both options in Men’s and Women’s cuts. 

The singlets run small. I recommend sizing up at least 1 size. 

(Also, if anyone has a singlet they purchased from last year and wants a different size PLEASE let me know – If you give me your old singlet I will order you a different size. We will carry a small inventory this year so new folks joining the club can buy some). 

I do have samples of the short sleeve shirts (Mens / Women’s) in small, med, L & XL if anyone wants to try some on. MESSAGE ME 802-318-5235 if you want to try one on.

In an effort to reduce costs we will do a bulk shipment to my house when everything is finished. We can have gear pick up at Wednesday Track, Saturday long run, or folks can schedule a time to swing by my place to pick up. 
https://gmrc2019.itemorder.com/

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