It’s been a while since I posted weekly track workouts and now that a few people are asking, I’ll be tossing the week’s assignments up here again on a semi-regular basis. We’ll assume that you’ve been running at least 20 minutes, 4 times a week and can comfortably handle runs of 3-5 miles. If you can’t handle the full run distance yet, walk the warmup and cooldown sections and reduce the number of intervals by 50%. Remember to listen to your body at all times and don’t make it do things that it isn’t ready to do yet. If you need to abridge a training session, that’s better than taking a trip in the ambulance or being out for 3 months with a torn ligament!

This is the second week that we’ve had to deal with really hot and sticky conditions. Since long intervals will compromise your hydration levels, we’ll concentrate on neuromuscular firing patterns instead. That means some short, intense stuff rather than a lot of slower circuits of the track.

After a 10 minute warmup, run 6 x 100m with 100m rest in between. The 100’s should be run at a controlled sprint pace and you should run through the recovery at a slow jog making sure to get a full recovery between each. Pick either the curves or the straightaways to run your speed section and then rest on the opposite. For the second set that’s coming, we’ll reverse where you ran the speed. Next, 2 x 300m with 100m moderate jog rest in between. These are done WITHOUT a full recovery! Follow that with one more set of 6 x 100m x 100m run 1-3 seconds faster than the first set with full recovery between each speed section. Finish up with some drills and strides: walking drills – high knees, butt flicks, A-skips (http://www.youtube.com/watch?v=ad0ToqBV3fo), B-skips (http://www.youtube.com/watch?v=ASQamQ3WV-0), straight legs, heel/toe/duck/pigeon/outer/inner – 20 steps each, leg swings :: 2-3 strides. So the entire session looks like:

10’ warm up
6 x 100 x 100 @ controlled sprint
2 x 300 x 100 @ 5K race pace (no recovery)
6 x 100 x 100 @ controlled sprint, 3 seconds faster than set 1
10’ warm down

Drills and strides -

Enjoy the day and be sure to drink plenty of fluids, especially after you’re done with this work!

With hurricane Earl likely to make a sloppy mess of the Saturday morning training course, practice organizers have decided to postpone practice tri #7 until Sunday, September 5th. Start time will still be 7:00AM at the Brewster side of Long Pond and ‘race’ director Andy will be taking a bike tour on Saturday afternoon to check the course status. If there are any major obstacles, we’ll report changes in the status of the practice here and on the Long Pond Triathlon Yahoo Group. Train safely this weekend! [Long Pond Practice Triathlon Information]

So you’ve found your way to Cape Cod, it’s summer, and you’re stoked to race. You’ve heard that there’s a road race or triathlon on the Cape nearly every weekend of the year but where do you find all the information? Right here of course, on our Cape Cod Racing Calendar, with the most up-to-date information on events both on-Cape and nearby, we’ll help you find the event that you’re looking for. And if you’re not up for racing during your summer vacation but just want some company on a run or are looking for a group to ride, swim or run with, take a peek at all of our weekly training events. All of our weekly runs are open to all, great for beginners through advanced, and free! (Officially scheduled Long Pond triathlon training events will cost you a club membership and $5 for the lifeguards.) Come run with us!

Over 30 athletes and their families gathered at Camp Nan-Ke-Rafe over the Father’s Day weekend to train, learn, relax and race at the 2010 Cape Cod Triathlon Team Training Camp. Nestled at the back of Nickerson State Park, Dream Day on Cape Cod’s wonderful camp provided athletes with immediate access to ponds, roads and trails for working on technique and skills. Expert coaches Craig Lewin (Endurance Swimming), Ali Winslow (Boston Performance Coaching) and Geof Newton (Athlete’s Companion) presented seminars and guided athletes through workshops on all aspects of triathlon. And after a day packed with workouts (and a peaceful night’s sleep deep in the Nickerson woods), the participants got to put it all together at Long Pond Practice Triathlon 2. There is nothing better to jumpstart your racing season than a spring boot camp so be sure to pencil this in to your 2011 calendar! [Long Pond Triathlon #2 Results] [Long Pond Photos] [Training Camp Photos] [Long Pond Race Schedule]

The Falmouth Track Club has opened registration for their 5th Annual Summer Youth Running Program. For kids from 1st grade through high school, the program will introduce running essentials, include games for the young ones, and focus on form and technical training for the more experienced runners. The one-week sessions begin 13 July and continue through 12 August at the Falmouth High School Track. Contact Anne Preisig for more information. Additional volunteers are also welcome.

Greet summer at the 2010 Cape Cod Triathlon Team Training Camp. This year’s camp will return to Nan-Ke-Rafe in Nickerson State Park on the weekend of June 19th and will include some running, mountain biking, road biking, a mini-practice triathlon, strength and stretching training, a few seminars and more! You needn’t be a multi-sporter either. We’ll have plenty to keep just riders or just runners busy – or you can choose to simply spend some time relaxing in the deep woods of Nickerson. Choose to stay on-site in a cabin, bring your own tent, or commute in for the day. All levels are welcome and bring lots of questions; we’ll have coaches Ali Winslow of Boston Performance Coaching, Geof Newton of Athlete’s Companion and Craig Lewin of Endurance Swimming on-hand to guide, analyze and answer questions. [More Information] [Register On-Line] [Mail-In Application]

With summer right around the corner, club members Joe Weinberger and Annie Gibbons invite you to “get fit, lose weight, reduce stress” at their annual 10 week running clinic. Focusing on beginners and intermediate runners, the program officially begins on 17 April at the Johnny Kelley Park in South Dennis at 8:30AM and culminates at the 5K Run For The Arts in June. The beginner’s program will transition you from walking to running continuously for 30 minutes and the intermediate program is designed for runners already logging regular 30 minute runs who want to increase their speed or endurance. Since many school vacations begin the weekend of the 17th, coaches Joe and Annie are offering a ‘free’ day this Saturday, 10 April. Come run, learn about the program, and get 11 weeks for the price of 10! For more information, contact Annie Gibbons at 508.237.0595 or Joe Weinberger at 508.394.3012.