Coach - Rene Plasencia Also added to the schedule is a casual Friday evening group run.
The club got off the ground in 2001 as Dan Traver, a former collegiate runner at Cornell, began holding Monday and Wednesday evening runs from the Downtown Y. Under Dan’s guidance, the group quickly blossomed from its 5 or 6 hardcore “founding” members, to the 35 to 50 runners of diverse speeds, ages, and abilities that currently meet for multiple workouts each week. In August of 2003, Dan moved b
08/22/2013
Please see attached photo of the Bonnet Creek 5K race on Saturday September 21st. All proceeds benefit a non-profit resort in central Florida provides children with life threatening illnesses and their families a wonderful experience. Please share with your friends and fellow runners.
Hi everyone.
This week we're running 3-4xmile with 3 minutes recovery between them. This is a great workout to see where you're at in your training, especially those of you gearing up for winter half and full marathons.
Now that it's dark when we're running please keep in mind that cars may not see you. Use caution when out on your evening runs, even on our group runs. Sometimes we get a little over confident when running in large groups. Just be careful.
Race report:
This weekend you have a couple of local races to choose from, the Baldwin park half marathon and the celebration of running 5k and 10k.
Rene
10/26/2011
Hi everyone.
This weeks workout
Run 2 x 800/1200 meter supersets. Run 800 meters at 5K pace then slow down to 10K pace for 1200 meters. Do not rest between the two distances. Recover between the sets with 800 meters at an easy pace. When doing the 800 recovery remember to do it on the outside of the track in case there are still others running their hard part.
Don't forget that this weekend is the Lake Nona YMCA 5k. You can find more info at www.trackshack.com.
Rene
Track Shack | Orlando Running Store | Orlando Running The Track Shack Running Store is located in Orlando, Florida - since 1977. Track Specializes in running shoes, gear and Central Florida running events and races.
10/19/2011
Hi everyone.
Looks like we'll be getting some great weather the second half of this week. This is a great opportunity to go out and crank some mile repeats. We'll run 3-4 x mile with 4 minutes recovery. You're getting a lot of recovery so feel free to go after them. The cooler weather should help you out as well. If you'll be running longer races in the near future I would go for four.
Races:
Don't forget this Sunday is the UCF 5 miler and next Saturday is the Lake Nona 5k. Both great races in great locations. You can find information at www.trackshack.com
Rene
Track Shack | Orlando Running Store | Orlando Running The Track Shack Running Store is located in Orlando, Florida - since 1977. Track Specializes in running shoes, gear and Central Florida running events and races.
Hi everyone.
This weeks workout is mile(3min recovery), 1200(2minutes recovery), 800(1minute recovery), 400(30seconds recovery), 200.
Start at 5k pace and see if you can increase the pace. The tough part is the descending rest.
Rene
Hi everyone.
First Wednesday means hill repeats. Just in case you're not sure where to go, we meet at the track first and then warm up to the hill.
Rene
This week we'll be running the Michigan State Miles. We'll start with a 1 mile tempo followed by a 1200 on the track at 5k pace, then another mile tempo followed by an 800, mile tempo and finishing with a 400.
This weeks workout is two sets of 1200/1000/800. your recovery after the 1200 is a 100 walk 100 jog. That means you'll be starting the 1000 at the other side of the track as if you were doing 200's. Your recovery after the 1000 is 2:30 to 3:00 minutes. Your recover between sets is 5 minutes. You want to stay around 5k pace. If you feel good on the second set try pushing it a little faster.
Hi Everyone.
Hills on Wednesday. Hopefully the weather will be as tolerable as it has been lately.
Rene
This week we're going to run an 4x200/2x400/800/2x400/4x200. You'll have 2 minutes recovery between everything. Use the first set of 200's to get your legs warmed up. If you allow your body to naturally warm up you should feel great going into the first set of 400's. Go through the 4's and the 8 at 5k pace and see if you can drop under 5k pace on the way back down.
This week we're changing the gears. We're running 6x800 with a 200 meter jog recovery. Try to keep this continuous. Since the rest is active and short, the 800's should definitely be slower than your 5k pace. At the same time try not to make your 200 recovery too slow. Hopefully the hurricane which should be moving east of us can suck out enough moisture to give us relatively dry and cooler than normal temps.
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