This is Monday, January 1, 2024.
This is New Year’s Day.
The first day of the year.
We are beginning ten weeks of Indoor Track training and racing or Winter training.
The focus is 800m to 5,000m, but 400m runners and 400m hurdlers are welcome to join.
After three weeks of recovery, we will begin quite easily.
Warm up slowly and hydrate.
Run 34-45 minutes, pretty easy,
and then,
slowly cooldown.
Hydrate,
Change your sweaty clothes and get into
something dry.
Deep thought from Larry for January 1, 2024: The truth about training is this. It is all about the muscle memory. Cumulative days of moderate training, with some tough days thrown in, will get you fit, and you should stay healthy. Attention to detail is key. Go to a running store now, and try on at least six brands of shoes, run around in them. Our dear friend, the late Gary Goettleman of Ryan’s Sports, would tell you if you get hassled, go to another store. We also suggest 2 pairs of training shoes, one for easy days (cushy) and one for fast days (trainer/racer). Juggle the shoes each day and each workout. Keep them dry, and wear clean socks.
Thanks Larry. Eager to start fresh 2024.
Happy New Year, Andrea, I hope you are well!
Good morning, I’d love to get started as well. I’m 62 years and a masters athlete. Been competing since my 40’s. Please send the the Information for 400/ 800 that’s my area of interest. My last training interval was 1000, 1200, 800. I plan to go back to the track on Thursday.
David,
My suggestions are two days of track work a week, make sure you warm up well, and cool down well, hydrate and get out of wet clothes right away, as they leads to catching colds.
Reach out every 3 week, For Tuesdays, begin with 4 x 300m, at current mile pace, jog 2-3 minutes between, then, 6 x 150 meter stride outs, at moderate pace, Thursdays,
400m, 600m, 700m, with 3 minutes-5 minutes in between, pace for 400m is mile pace, 600m is mile pace, 700m is mile pace, a good 5-7 miles on Sunday, easy days are up to
you, I would encourage an hour walk on easy days or short, 30 minutes of running, one day off a week, (learned that from jeff Galloway).