2/14/2019  Message from Coach Rand:

I know tonight is Valentine's Day but hopefully we can get some people to the track tonight. I talked to Great Lowell Road Runners who work out at Lexington Thursday nights and they are okay with us being there as well.

So we will have indoor track tonight, Thursday February 14th, next week off for school vacation week, then Thursday February 28th and then our final Indoor Track workout on Tuesday, March 5th before going Outdoors weather permitting on March 12th.

Indoor Track week 10 tonight, Thursday, February 14th at 7:15 p.m. at the Lexington High School Indoor Track at 251 Waltham Street in Lexington.

Tonight will be a mini-ladder-800, mile, mile, 800. Recovery will be a 400 recovery after the 800 and 1st mile and an 800 recovery after the second mile. The second mile will feel tough but then the last 800 you should feel good going into that. Try to really focus on the second half of the workout. If you can run the second half faster than the first without sandbagging the first half of the workout then you'll have done a really good job. These should be done at 5k pace. Remember that the laps are the following: 5.5 laps for the 800, 11 laps for the mile, and 2.75 laps for a 400. You should probably do a 5.5 lap warm up striding on the straightaways and jogging the curves.

Weather in Lexington and travel looks fine.

Any questions let me know.

Notes from the Coach:

Our workouts are conducted by Dave Rand, an experienced coach, who is available for individual coaching advice to runners to assist their running plans - whether that involves fitness running, the marathon, cross-country, or track.

Outdoor Workouts: 6:30 PM Tuesdays at new Reading Memorial High School track, Birch Meadow Drive, Reading, MA. Late March through October.  Runners train with groups based on their abilities.

Indoor Track Announcement (Posted 10/29/2018)
Coach Dave Rand announces that indoor track workouts this year will begin on November 20th and will be held at Lexington High School, 251, Waltham St., Lexington. The workouts will be on Tuesday nights at 7:15 p.m. from November until March.  The 2018-2019 public use schedule for the Lexington Field House is not yet published.  A link will be added here once the schedule has been published. The only thing that would prevent us from running on one of those weeks would be if Lexington cancels school on that Tuesday.   You can find the school's latest schedule here.

When you get to the Lexington track you will pay $5 which goes to the Lexington Park & Rec - not us.  You will run in the groups that you normally run with.  Workouts will be self-timed; Dave says that he is not allowed to stand there and time you and coach you as he did at Tufts.  This is a public facility and other runners will be on the track and in the field house.  The track is just over 11 laps to the mile, has a rubberized surface with 4 lanes, and is banked. 

Coach Rand has been told that if we just run in the small 4 to 6 people groups that we run in and don't make it conspicuous that we're all in one club we'll be fine.  Also don’t wear Mystic gear.  This is how Greater Lowell operates and it works out fine for them.  Make sure to run with the proper track etiquette as you did at Tufts and don't cause any waves or issues. Be respectful of the others around you.