Next Workout (4/29/14): Tour de Track

J.T.’s “Tour de Track”

This workout, invented by Jeff Thomas back in 1983, consists of 10 x 400 meter intervals with each runner completing one 400 in each lane (thereby receiving a “tour” of the entire track).  As is the usual custom, the Aspens begin the workout by lining up toward the outside, the Birches in the middle lanes, and the Cedars on the inside.  These are true 400 meter repeats that are run in the traditional counter-clockwise direction.  That means starting at the stagger lines (the ones with the big white numbers), staying in that lane for the duration of the interval, and stopping at the finish line.  If a runner starts in lane 6, for example, he or she will complete that 400, then move in to lane 5, then lane 4, then lane 3, 2, 1, followed by lanes 10, 9, 8, and 7.

The Aspens start each interval 2:30 minutes following the start of the previous interval.  The Birches start on the 3:00 interval, and the Cedars will start on the 3:30 (for example, a Cedar who runs 400 meters in 2 minutes will have a 1:30 rest).  An extra one-minute rest is often taken after the 5th interval, to allow for hydration, etc.

Cedars may choose to do 8 intervals instead of 10, pending Jane’s approval.  As an example, someone might run in lane 2, then lane 1, 10, 9, 8, 7, 6, 5.

As always, the idea is to run as fast as can be sustained (more or less) for the workout.  Some runners will even manage “negative splits” (accelerating as the workout progresses).  If a runner’s pace falls off modestly, it’s not a big deal.  But if it crashes dramatically, he or she will probably want to go out a little slower the next time!  Some runners have noticed a good correlation between their 10 x 400 meter workout pace and their mile race pace.

Full Workout Distance:  4000 m (about 2.5 miles), Cedar distance:  3200 m (~2 miles)

Rest:  See above

History:  This workout was run on the following dates —  9/21/04, 7/12/05, 10/11/05, 5/02/06, 5/01/07, 5/06/08, 5/12/09, 9/29/09, 5/11/10, 5/10/11, 4/24/12, 4/30/13, 4/29/14

Record:  Available on Request. 

 

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Pyramid completed despite the wind!

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Nice work on the track yesterday everybody. See you next week at Centennial Park.

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Yesterday’s workout

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Nice centipedes yesterday Vigilante Runners. We are off to a good start.

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Speaking of Running Presentation – Tomorrow at Staggering Ox

This Thursday at 6:00pm at the Staggering Ox, as part of Helena Vigilante Runners Speaking of Running Series, Dr. Jeffery Roush, ND, will speak on a regenerative treatment called prolotherapy/prolozone and, in particular, knee issues. Dr. Roush will discuss knee anatomy and mechanics and common injuries.  Dr. Roush will explain prolotherapy and report on successes many patients have enjoyed.

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Welcome new board members!

On March 3rd, HVR was delighted to welcome two new members to the board:  Rebecca Shaw and Jesse Zentz.  Rebecca had the following to say, “After serving on the board at the Lewis and Clark Humane Society for 5 years, I am ready to try a different endeavor.  The Helena running community is so GREAT!!  I love what we do both on the track, road and trails and also out in the community.”
Jesse is well known not only for his scorching fast times, but for his skills as a sports reporter and his role as a key organizer of the Governor’s Cup event.  HVR is fortunate to have two such  energetic and talented individuals helping to guide the organization.
The board also wishes to extend a hearty “thank you” to Chris Colberg, who is departing the board after several years of service as both a member and officer.  His financial skills (and general enthusiasm!) will be missed, but the Treasurer position will be in good hands as it passes to Ann Seifert.  Ann has considerable bookkeeping experience, both with Crossroads Fitness and Team Great Divide, and has been a dedicated board member since the organization’s beginning.

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Vigilantes heat up the track at MSU Open Meet

On January 17, at the MSU Open Indoor Meet in Bozeman, several Helena masters competed admirably in the 1 mile race against collegiate runners.  They used the race as a tune-up for the 10th annual Montana Men’s Masters Mile to be held on February 14.  Completing the race were:

Jesse Zentz — 4:32 (3rd place in his heat)

Bryan Johnson — 4:52 (another solid performance, as he prepares to duplicate his podium finish from last year’s MMMM)

Aubrey Curtis — 4:52 (first ever indoor track race)

Kyle Strode — 4:58 (sub-5:00 at 50 years of age)

Great job gentlemen!  And thank you to John Smith for the great photography!

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Jesse Zentz on the heals of Helena’s Baird Linke (Carroll) and Butte native Josh Panasuk (MSUB)


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Kyle Strode

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