Monadnock Regional Milers

Track & Trails: We are back at the ConVal track! Coach Mike Smith will be there 1st and 3rd Wednesday every month. Track begins around 6:00 and some runners get there early to warm up, jog the railroad trail, talk, enjoy the weather and so on. If you haven’t tried the track, come on over and see what it can do for you!

Here’s a recent note from Coach Mike:

The intent of the Wednesday Night Workouts is to provide the Monadnock Milers an opportunity to improve their running through a structured schedule of track workouts that will allow them to work on the mechanics of running. The word “speed” and the idea of track workouts scares many recreational runners. They think they need to be fast or be focused on shorter races to gain the benefit of designed workouts that take place on a measured track. Not so. Every athlete regardless of ability, looking to improve their times, at any distance, can benefit from timed running over a measured distance. So No Excuses, pick a workout, and get moving!

The workouts are broken into three target gains in speed. The first workout is intended to focus on improving endurance speed, or “long” speed. The second workout is looking at improving quick or “short” speed and follows a more traditional old school approach to improving speed. The third option is maintenance speed or “recovery” speed. This third option is designed to meet the needs of an athlete tapering for a race, someone brand new to the concept of fast running and the athlete that needs an easier day than the other options on the schedule.

Workouts for the rest of July follow:

JULY 7

300/200 workout – 300 meters @ goal 5K pace with 200 meters recovery 8x/10x

The 300/200 workout is a continuous run of 500 meters with 300 meters of @ pace work, followed by 200 meters of recovery running. We use this for building end of season race speed while developing “during the race” recovery. We start the season with a lesser number of repeats and build up to more as the season goes on. This is definitely a strength based workout that allows for up tempo running within the workout. The workout can be done a couple of ways. The athlete can focus on the @ pace sections if their fitness is not well developed or they can look at the @ pace component while improving their speed through the recovery phase of the workout. Another option is to manage the total time of the workout by running @ pace, managing the recovery and recording for comparison the total time.

2/4/8 pyramid -

				4 x 200 @ pace with 45 sec recovery
	

				2 x 400 @ pace with 1 min 30 sec recovery
	

				800 @ pace with 3 min recovery
	

				2 x 400 @ sub pace with 1 min 30 sec recovery
	

				4 x 200 @ sub pace with 45 sec recovery
	

				4 x 100 @ fast! With 45 sec recovery
	

300/100 workout -

			300 meters recovery pace+, then 300 meters quick, 100 meters recovery, 100 meters quick, the goal, pace change, form
	4x/5x 
	

We consider the 300/100 and 600/200 workouts, tune up workouts intended to get us up into a higher gear without getting to the point where we get lactic acid buildup or take anything “out of the tank.” We start the workout running either 300 or 600 meters smoothly, uptempo, but not fast. As we approach the end of this section we anticipate the pace change and prepare to take the pace to race pace or faster. At the end of the first section, we make an aggressive pace change and run the next 300 or 600 section quickly but efficiently. At the end of the second section, we go into float mode, where we “coast” through the next section. We DO NOT actively slow down! We run this third section with solid form, trying to run as quickly-as easily as we can. Approaching the end of the third section, we again prepare for the tempo change and with either 100 or 200 meters to go we bring the pace and effort level back up. This workout helps engage the lifter muscles used for speed and pace change, allows the athlete to get used to running faster pace without really putting the hurt on. It’s a great simulator workout, a way to get in some cautionary speed, and being continuous in nature, helps stave off injury. 300 meters smooth => 300 meters quick => 100 meters smooth => 100 meters quick

JULY 14

The Oregon -  alternating 200 meters at Quick and R (pre determined pace)

This workout is taken from a workout conceived at the University of Oregon during the reign of Bill Bowerman and Steve Prefontaine. It is also known as the 30/40 workout, but as most of us will never have the luxury of competing at the level of Pre, I’ve adapted it to be used by the rest of us. The 30/40 workout was a strength aerobic/anaerobic threshold workout. The idea is to have the athlete run half way around the track in 30 seconds, then recovering while running the second half in 40 seconds. This translates to a 4:40 mile, something most of us can’t accomplish anymore (or maybe never!) Pre was a sub four minute miler, and holds the Oregon record for number of 200 meters run with 18 (or 4 and ½ miles.) To utilize this workout, I’ve calculated pacing based on an athlete’s PR in the mile. The pacings are set up at half minute intervals, so if you’ve run in between times, for example a mile PR of 6:18, between 6 minutes and 6:30, round up to 6:30 and run the appropriate pace for that, i.e. 48 sec/65 sec.

Total time is not what’s important here, sticking to the pacing and doing as many 200 meter phases continuously as possible is the goal. The pacing structure is below:

Best Mile time: Q 200 R200 (mile time in minutes,  reps in seconds)

			4:00		30		40	
	

			4:30		34		45
	

			5:00		38		50
	

			5:30		42		55
	

			6:00		45		60
	

			6:30		48		65
	

			7:00		52		70
	

			7:30		56		75
	

			8:00		60		80
	

			8:30		64		85
	

			9:00		68		90
	

Mile down -

			1600 @ pace with 400 jog, right into
	

			1200 @ pace with 400 jog, right into
	

			800 @ sub pace with 400 jog, right into
	

			400 @ sub pace with 400 jog
	

CONT 200’s – 10 x 200’s continuously (10 laps) @ goal 5K pace with 200 meters recovery

This is one of our standard workouts for increasing both fitness and speed. The nature of the workout can be adjusted to meet the needs of the athlete at that specific time. The base workout is 200 meters of recovery running with 200 meters of quick work, for a total of ten laps. Early season the stress can be on running race pace (or close to it) for the quick laps with full recovery during the recovery phase. Later in the season the emphasis can change, still targeting goal pace for the quick work but reducing the recovery phase. This can be targeted by timing the entire workout, from the first “recovery” 200 until the final quick 200 and comparing to previous workouts.

Another way to adjust the workout is to run a set of CONT 200’s right at goal pace. Then take a ten minute easy run away from the track to “erase” the work you just did, and come back and run a second set of CONT 200’s. This time adjust the recovery to be less, or inch up the pace for the quick 200’s, or both. The strength of this workout comes halfway through the second set, when the form starts to “break down”. For real studs, another 10 minute erasing run with another set of CONT 200’s can go a long way towards “keeping your form” once fatigued.

			Warm up
	10 x 200m @ goal pace with 200m Recovery continuously	
	

JULY 21

500/300 workout 6x / 8x And 6 x PU 200’s – 20 pushups with 200 meters form running, quick with good form 500/300

The 500/300 workout is a continuous run of 800 meters with 500 meters of @ pace work, followed by 300 meters of recovery running. We use this for building end of season race speed while developing “during the race” recovery. We start the season with a lesser number of repeats and build up to more as the season goes on. This is definitely a strength based workout that allows for up tempo running within the workout. The workout can be done a couple of ways. The athlete can focus on the @ pace sections if their fitness is not well developed or they can look at the @ pace component while improving their speed through the recovery phase of the workout. Another option is to manage the total time of the workout by running @ pace, managing the recovery and recording for comparison the total time.

500/300 workout - 500 meters @ pace with 300 m recovery, continuous PU 200’s

This workout, PU 200’s is a finishing off workout. All quality speed work should be done prior to beginning pushup 200’s. The idea behind pushup 200’s is to focus on form by taxing the arm muscles to the point of exhaustion, then try to run “quick” with those arms. Again the focus is form, not speed. Learning to run with good form while fatigued obviously holds benefits in overall time, so why not practice it? In order for the workout to pay benefits, enough pushups and repeats must be done. A good average for push ups would be 20 or maximum, then a 200 meter repeat, paying special attention to solid form, especially at the end of the repeat. If a rest break is needed while doing the workout, it should come at the end of the run.

Repeat 800’s/200’s -

		6 x 800 @ pace with 2 min 30 sec recovery 
	

		4 x 200 @ pace with 45 sec recovery
	

600 down -

		600 meters @ goal pace – walk to start recovery
	

		500 meters @ goal pace – walk to start recovery
	

		400 meters @ goal pace – walk to start recovery
	

		300 meters @ goal pace – walk to start recovery
	

		200 meters @ goal pace – walk to start recovery
	

		100 meters @ goal pace 
	

JULY 28

Torture 1200’s – 800 meters @ pace, right into 400 meters quicker, walking rehydration (100 meters), 400 meter jog A – 5/6 B - 4/5

The torture 1200 is designed to mimic the workload of mile repeats without the repetitiveness and competitiveness that mile repeats induce. Everyone knows their mile PR and every time they run mile repeats that time lingers in their subconscious. While they might not intend to “go after it” is latently hidden there, asking for the pace to be picked up. Thankfully, no one keeps track of their 1200 meter PR, so running at the proper pace is a simpler task. The idea of the torture 1200 is to run 800 meters @ goal 5K pace, then at the completion of the second lap immediately increase the pace to run approximately 5 seconds faster per lap. After finishing the third lap, the athlete jogs over to their waiting water bottle, walks 100 meters or so, drops the bottle, jogs 400 meters back to the water bottle, jogs across the infield, and immediately gets into the next repeat.

The workout gets more difficult as the repeats add up, with the benefit of the workout coming after the second or third repeat. We usually look for an athlete to complete at least three, with the next opportunity, increasing the repeats by at least one or more. Well trained athletes could start with four to five, adding one more the next time the workout is run. This workout shouldn’t be done closer than four weeks apart.

Cutdowns -

			1000 @ pace with 2 min 30 sec recovery
	

			800 @ pace with 2 min recovery
	

			600 @ sub pace with 1 min 30 sec recovery
	

			2 x 400 @ sub pace with 1 min recovery
	

			4 x 200 fast!  with 1 min recovery
	

8/4/2 repeats -

			800 meters @ pace with 3 min recovery
	

			2x 400 meters @ pace with 1 min 30 sec recovery
	

			4x 200 meters @ sub pace with 60 sec recovery
	

The Monadnock Regional Milers will be offering a Youth Running Program this summer for students entering 7th through 12th grades.

The program will focus on general fitness, preparing youngsters for the upcoming fall sports seasons as well as teaching skills that will aid a healthy lifestyle for the future. The goal of the program is to increase flexibility, core strength, agility and endurance to improve basic fitness, prepare athletes for the upcoming sports seasons, or even participation in a local running event.

The program design is below.

Program format:1 hour

• stretching 10 minutes

• core workout 15 minutes

• running workout 25 minutes

• activity based game 10 minutes

The instructor for the program will be Mike Smith, head cross country and track and field coach at Mascenic high school with assistance from members of his teams. The program will meet every Tuesday and Thursday, beginning July 6th and running 6 weeks, ending on August 12th, from 5 to 6 pm.

There is no cost for this program. However all athlete’s wishing to participate and their parents will need to join the Monadnock Regional Milers ($20 per family) for insurance purposes. In addition to the Milers membership, parents will need to fill out a health information sheet before an athlete will be allowed to participate.

Parents, Feeling left out? Join the us at the track and work on developing some fitness for yourself. Tuesdays we will have unscheduled time at the track, Wednesdays we hold supervised “speed” workouts for Milers members at the ConVal track, and at 6:30 on Thursdays local coaching legend Jack Murphy hosts informal 5K races out of South Meadow School, just down from ConVal at 6 PM.

For those of you that would like to try out your speedwork on the oval, track workouts start this month.  

Not a track person? never fear, there are often people that want to take off for the bike path and run 3-6 miles, tempo runs, and other fun.

Officially, track starts at 6:00 at the Conval track in Peterborough.   

These workouts are for all ages and all paces!   Milers are happy to share the oval with everyone.

 

 

Hancock, February 20th, 2010

1 Chris Blais, New Ipswich 22:24 * top male

2 Ethan Ley, Jaffrey 24:11

3 Kurt Berna, Lyndeborough 24:57

4 Stan Dutton, Antrim 25:24

5 Mick Fortier, Wilton 25:59

6 Tara Germond, Dublin 26:24 * top female

7 Derrick Roux, Mont Vernon 26:46

8 John Singelais, Temple 26:48

9 Mike Smith, New Ipswich 27:00

10 Ariel Tobi, Lyndeborough 27:56

11 Jim Roche, Francestown 28:27

12 Joe Merriam, Franklin 28:51

13 Joshua Matthews, Peterborough 29:10

14 Dan Walsh, Greenfield 29:16

15 Melissa Smith, Antrim 29:50

16 Hunt Dowse, Hancock 29:51

17 Jenny Dark, Peterborough 30:01

18 Colin Carroll, Washington, DC 30:29

19 Keith Matthews, Peterborough 30:59

20 Tena Goen, Greenville 31:40

21 Sheriisa Sterling, Ashburnham,MA 32:02

22 Shu Minami, Mont Vernon 32:04

23 Pierce Rigrod, Hancock 32:07

24 Denise Zimmer, Peterborough 33:32

25 Brian Zimmer, Peterborough 33:32

26 Susan McQuaide, Milford 33:49

27 Carole Singelais, Temple 33:49

28 John Hehir, Rindge 34:58

29 Dave Audet, Concord 36:23

30 Terry Berna, Lyndeborough 36:54

31 Libby Twitchell, Peterborough 36:57

32 Marge Dineen, Greenfield 37:01

33 Gordon Estabrook, Sharon 37:24

34 Jen Helsel, Rindge 38:16

35 Linda Roche, Francestown 43:39

36 Jill Dinsmore, Lyndeborough 43:39

37 Lisa Ramy, Jaffrey 52:55 38 Ross Ramy, Jaffrey 52:55

39 Allain Schnable, Lyndeborough 36:38 (2 miles)

40 Mary Minami, Mont Vernon 36:43 (2 miles)

Peterborough - EMS March 20, 2010 - Sunny and warm!

1 Lance Flamino, Hancock 36:28 * top male

2 Josh Ferenc, Alstead 36:30

3 Todd Bookman, Peterborough 38:40

4 Kurt Berna, Lyndeborough 40:43

5 Stan Dutton, Antrim 41:51

6 John Tallarico, Wilton 42:02

7 Mick Fortier, Wilton 42:10

8 Pete Hebert, Temple 42:26

9 Derrick Roux, Mont Vernon 44:11

10 Daniel Levesque, Wilton 44:17

11 Ruth Coffman, Bennington 44:19 * top female

12 John Singelais, Temple 44:24

13 Morgan Seigmann, Mason 44:32

14 Michael Smith, New Ipswich 44:56

15 Ethan Ley, Jaffrey 45:33

16 Yolanda Flamino, Hancock 45:34

17 Chris Howard, Fitchburg, MA 45:44

18 Jim Kingston, New Ipswich 46:00

19 Tom Brumaghim, New Ipswich 46:06

20 Dana Whitney, Jaffrey 46:19

21 Brook Burke, Stoddard 46:20

22 Mariah Seigmann, Mason 46:55

23 Gregg Solovei, Peterborough 47:04

24 Shad Hansen, Milford 47:14

25 Gregory Esslinger, Rindge 47:51

26 Dale Kenney, Temple 47:53

27 Jennifer Shultis, Sharon 48:06

28 Jeff Richardson, Westmoreland 48:10

29 Gary Merrifield, Hancock 48:35

30 Rick Lesser, Peterborough 48:56

31 Maggie Ramos, Peterborough 49:00

32 Jim Roche, Francestown 49:00

33 Dan Walsh, Greenfield 49:04

34 Brian McGlynn, Rindge 49:38

35 Anthony Zullo, Peterborough 50:04

36 Gretchen Smith, New Ipswich 50:16

37 David Cote, Jaffrey 50:21

38 Dannielle Moore, Peterborough 50:42

39 David Audet, Concord 50:58

40 Karen Gillespie, Fitzwilliam 51:17

41 Chuck Andruskiewicz, Nashua 51:57

42 Joseph LaFrance, Tilton 52:04

43 John Carter, Ashby, MA 52:20

44 Chris Sink, Greenfield 52:25

45 Melissa Smith, Antrim 52:39

46 Shu Minami, Mont Vernon 53:21

47 Jenny Dark, Peterborough 53:37

48 Tena Goen, Greenville 54:22

49 Sharisa Sterling, Ashburnham, MA 55:03

50 Carrie Levesque, Wilton 55:20

51 Susan McQuaide, Milford 55:42

52 Carole Singelais, Temple 55:42

53 Liane Emond, Jaffrey 55:56

54 Lisa Stone-Mutti, Winchendon, MA 56:43

55 John Hehir, Rindge 56:50

56 Geraldine Liebert, Keene 57:21

57 Isaac Swain, Peterborough 58:10

58 David Bedard, Hancock 59:13

59 Kim Sulin, Rindge 59:28

60 Patricia Boulle, Greenfield 59:52

61 Libby Twitchell, Peterborough 1:00:36

62 Annmarie Fornier, Peterborough 1:01:37

63 Paula Hunter, Francestown 1:02:18

64 Christina Christides, Keene 1:03:13

65 Robert Whitney, Jaffrey 1:07:16

66 Jessica Watson, Jaffrey 1:08:30

67 Karie Beaulieu, Peterborough 1:08:31

68 Terry Berna, Lyndeborough 1:08:31

69 Bill Engle, Dublin 1:09:57 70 Jill Dinsmore, Lyndeborough 1:12:00

71 Jenn and Jonathan Helsel, Rindge 1:12:00

72 Ross Ramey, Jaffrey 1:12:00

73 Mary Minami, Mont Vernon 1:12:00