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Sep 6th, 2010, 2:14am
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Tuesdays at the Track (Read 208 times)
GopherSnail
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Tuesdays at the Track
Jan 15th, 2010, 8:47am  
Every Tuesday night, there is a group of runners (not necessarily Snails pace only) that have been meeting at the La Canada High School track for about the last 5 years.  Some of it is organized, some of it is not.  If you want to improve your running, come out on Tuesday at 6:30PM.  Warmup easy for 1/2 an hour then do a track workout.  Track workouts vary week to week to add variety.  
 
If youre a faster runner (21min or faster for 5k) you should come at 6pm instead.
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Upcoming Races:
Brea 8k, Feb 28th
LA Marathon 3/21 - (quite possible)
Upcoming Pasadena Events:
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Re: Tuesdays at the Track
Reply #1 - Jan 25th, 2010, 4:33pm  
Track workout this week:
 
6:30pm Group:
Warmup starting at 6:30.  Be ready to run fast at 7pm.
 
Workout is:
6-8 x 400 at slightly slower than 5k race pace with 1 min recovery walk/jog.
 
How do you know slightly slower than 5k race pace for a 400?
First- a 400 is one lap around the track.
If you did your last 5k in 30 min, divide that by 3.  = 10min /mile.  Then divide that by 4.  You should do each lap in about 2:30.
 
6pm Group:
Group A:
16-18 x 400 @ 75 w/100 float @ 2:00 interval
 
Group B:
12-14 x 400 @ 80-85 w/100 float @ 2:10 interval
 
Group C:
8-12 x 400 @ 90 w/100 float @ 2:20 interval
 
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Upcoming Races:
Brea 8k, Feb 28th
LA Marathon 3/21 - (quite possible)
Upcoming Pasadena Events:
www.pasadenasnails.blogspot.com
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Re: Tuesdays at the Track
Reply #2 - Jan 26th, 2010, 3:35pm  
Is there going to be track work out tonight? What I mean if is still raining.
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Re: Tuesdays at the Track
Reply #3 - Jan 26th, 2010, 3:51pm  
Looks like the racing team workout is cancelled.  so both are cancelled.
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Upcoming Races:
Brea 8k, Feb 28th
LA Marathon 3/21 - (quite possible)
Upcoming Pasadena Events:
www.pasadenasnails.blogspot.com
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Re: Tuesdays at the Track
Reply #4 - Jan 26th, 2010, 4:26pm  
Ryan,
 
Where did you hear that the workout was cancelled?  I was told it was on around 2pm.  I never seem to find out these things.  I don't have personal email at work so that could be the problem.  Could we implement a group text?  Or a call tree?
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Upcoming Races:
Scavenger Race- 2/20/10
Northridge Meets (800, mile, 2-mile) - 2/27/10 & 3/6/10
Glendale Downtown Dash- 3/14/10
Ragnar Relay- 4/23/10- 4/24/10
World Famous C.P. Mud Run- 6/6/10
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Re: Tuesdays at the Track
Reply #5 - Jan 26th, 2010, 4:53pm  
Hi Sonia,  
Talk to Evae about making a calling tree for Tuesdays, he arranges the Racing team workouts.  I just got an email from him at 3:59pm today saying he is cancelling tonight.  
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Upcoming Races:
Brea 8k, Feb 28th
LA Marathon 3/21 - (quite possible)
Upcoming Pasadena Events:
www.pasadenasnails.blogspot.com
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GopherSnail
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Re: Tuesdays at the Track
Reply #6 - Jan 26th, 2010, 9:27pm  
I drove by on the 210 at about 7pm tonight, the lights at the LCHS track were not on.  Good thing we cancelled.
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Upcoming Races:
Brea 8k, Feb 28th
LA Marathon 3/21 - (quite possible)
Upcoming Pasadena Events:
www.pasadenasnails.blogspot.com
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sonia rahm
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Re: Tuesdays at the Track
Reply #7 - Jan 27th, 2010, 9:09am  
Thanks for the information.  I was heading to the track so I'm glad I saw your posting.
 
-Sonia
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Upcoming Races:
Scavenger Race- 2/20/10
Northridge Meets (800, mile, 2-mile) - 2/27/10 & 3/6/10
Glendale Downtown Dash- 3/14/10
Ragnar Relay- 4/23/10- 4/24/10
World Famous C.P. Mud Run- 6/6/10
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