PreBlast – Measure yourself more exactly

PreBlast – Measure yourself more exactly

Community House MS Track Layout

This is the week to measure at Swift.  Considerably easier than an all-out race, having a workout you repeat from time to time will help you to gauge your fitness level.  We’ll be meeting at the Community House Middle School track.  The address is 9500 Community House Rd, Charlotte, NC 28277, but you will be using the Northern Bus Lot entrance off Community House Rd to get to the track.

The THANG:

• 0500 – Arrive on site to get your bearings and some extra credit warm-up.
• 0515 – Start warm-up of approximately 10 Minutes easy running (while going over the track layout for the morning) and 5 minutes of drills.
• 0530 – Get into groups that you normally run with.  Always try to start with at least one other person.  The quantity of intervals you get in is not critical, for it’s the consistency of the intervals that will be key.
  • ODD Interval: Use Lanes 1&2 to run 800m (2 laps of the track) at Interval Pace (a.k.a. I-pace, 2 mile race pace, VO2Max, or a “Hard” effort – find your’s here at http://runsmartproject.com/calculator).  This will be run in the normal direction of the track.  Refer to Picture Layout linked above for an overview.
  • ODD Recovery: RECOVER IN LANES 3&4. Recover 200m around the curve, using the diamond cone formation as a turnaround point, and run back to main Start/Finish line to get to starting point for the EVEN intervals.
  • EVEN Interval: Use Lanes 5&6 to run 800m at I-pace on the Outside Lanes of the track in the Opposite Direction
    • Note: because the Outside lanes are a further distance, the finish point of this interval is not the same as the starting point.  Finish the second lap at the flashing cones.
  • EVEN Recovery: RECOVER IN LANES 3&4. Recover 200m around the curve, past the main Start/Finish area, use the diamond cone formation as a turnaround point, and run back to the main Start/Finish line to get to starting point for the ODD intervals.
  • REPEATO until 0610.
• 0610 – Don’t start another interval past 0610.  Gather your things, get some easy running in, and head to the parking lot.
• 0615 – COT in the Parking Lot.
• 0630ish – 3rdF Timekeeper at the Einstein Bagels.

Community House MS Track Layout