BCRR Tuesday Track Workout – 7/18/2023
Where: Council Rock High School South Track
When:
5:50 pm – warm-up jog
6:00 pm – start dynamic drills
All paces are welcome!
Warm Up: 10-minute jog warm up + dynamic stretching
2-4x100m strides walk back recovery
2(4×500) @mile pace, 400m jog between reps, 800m jog between sets
5×200 fast, 200m jog recovery
Cool Down: 10-minute jog
Science: learning to run strides matters, they force the oxygenated blood into the muscles so it’s more readily available. A lot of people assume running relatively fast just before a workout/race is counterproductive and makes them tired or sore. Even if this was possible, the small amount of soreness would be from lactic acid, which even though is waste from energy production it is recycled back into energy by the body. During anaerobic exercise the body can no longer utilize only oxygen for energy and must use glucose stored as muscle glycogen. This process creates lactic acid so this workout will increase lactate threshold and buffering. Muscles are used more which means they will actually grow stronger and this will lead to an improved running economy. Running faster helps slower paces like marathon pace feel easier.
Running calculator for paces:
https://runfastcoach.com/calc2/index.php