Tag Archives: track

FiA Fast as Lightning (Literally!)

For several reasons I have missed working out with my FiA ladies for the last two weeks. It felt good to be back! I was hesitant to “post” (show up for the workout) today due to impending bad weather, but that did not stop FiA. Thursday at Alexander Graham Middle is two groups. One group specifically does boot camp, the other group is a running/track workout. At 5:15AM on the dot, we split groups. After yesterday’s workout, I’m not really sure why I picked the track workout, but I guess it was only natural for me think track based on my background.

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Track group warmed up by doing one lap around the track followed by some dynamic stretches. If you are not familiar with dynamic stretching, it is essentially using movement to bring about a stretch. There were exactly 8 of us doing the track workout, so we split the group evenly down the middle. Here is the gist of what each group would do:

  • 1st group begins running a lap
  • 2nd group begins doing walking lunges in the same direction the 1st group began running. 2nd group does not stop until 1st group reaches them.
  • The 1st group essentially runs a little over 400m due to the distance covered with the lunges.
  • Switch groups.
  • After 2nd group reaches the 1st group again the rotation is done.
  • For each group’s second lap, do backward lunges while the other group is running
  • For each group’s third lap, do plank taps while the other group is running.

This is where things got dicey. After our third lap, we started to notice lightning that had been further away, starting to get closer. Yikes. What to do? Using our best judgment we decided it was probably not safe to continue to work out on the track, so we ran down to where the boot camp group was working out. General consensus of the boot camp group was that we should keep going. Anyone that was uncomfortable could leave at any time. With that said, the Q for the track workout did a great job adjusting her entire planned workout to a hill that had some coverage (i.e. we were not running around a track with no coverage and metal equipment everywhere).

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From here we completed hill repeats, followed by several exercises in between (lots of leg and glute work here). By the time that we had gotten back to where we parked, we had run close to three miles! Again, I can feel the effects of doing something different. Having someone to push me through workouts definitely requires more effort.

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The best part about this workout was that a fellow FiA was onsite taking some great action photos (many of which I have included in this post). Can you believe she caught me in a picture trying to get info for the blog?  (Yes, that’s me on the phone) Who would have guessed it was not even 6:00 AM in these pictures. Thank you so much Axl (Kate Huelsman) for giving up your workout to get these pictures. We couldn’t have timed this workout any better. As we circled up, the rain started to come down.

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I want to end this post by informing people that FiA is continuing to expand to other areas. I choose to blog about the workouts that I do, however, there are options all over North AND South Carolina almost every day of the week. FiA recently launched a group in Columbia, SC and Lexington, NC. Check out the workout schedule online and be aware that if there is not a current group in your location, you can contact FiA leaders directly for information on how to organize a group closer to you.


My Mock Track Workout on the Road

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Tuesday is usually my husband’s morning to go to the gym. Weather was perfect for a run outside, so I was determined to squeeze in an intense cardio burst outdoors as soon as he got home (and before I had to leave for work). I knew I had about thirty minutes, so I was going to have to run from my house. I wanted to do something that mocked that of a track/interval workout but didn’t require me to run too far from the house. Today I did a workout that resembled a killer conditioning workout that I did in college when training in the fall with the sprinters.


When I was a senior at Virginia Tech, Lawrence “Boogie” Johnson was hired to train our sprint team. Great guy, yet super intense. To this day, I attribute my ability to push through pain during workouts and races on training with this man. He never told us how many intervals we had left because he wanted us to give 100% on each one. Just when you thought he may have reached the point of crazy (as far as how hard he would push you), he would ask you to do one more (and maybe even another). Nothing was ever too hard. His signature endurance workout was what he called “X’s”. Starting on the corner of a football field (or inside of a track), sprint the diagonal of the field to the opposite corner. From there, jog the end zone line (short side of field). Once you reach that corner, sprint the diagonal again. Doesn’t sound hard, but one rep is running both diagonals and both short sides. Now try doing that 18-20 times.

I didn’t go to that extreme in my workout this morning, but I did something very similar to this workout on my block. My block was essentially the track. One lap around my block is around seven tenths of a mile. Instead of sprinting diagonals, I sprinted the long side of the block and jogged the short side (each short side was about a tenth of a mile).   Therefore, each sprint ended up being about 400 meters. After a quick warm up, I did 4 laps. If you do the math here, that means I sprinted 8 400’s with a short active recovery after each. Including the recovery and warm up/cool down, I came in right under 25 minutes for about 3.2 miles. This is such an effective workout in a short period of time. My neighbors probably thought I was crazy.

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If you don’t have an even rectangular block near you, you can always go by time. Essentially this workout could be done in the following manner on any route:

  • Sprint or run a 5k pace for 2:00
  • Slow jog/active recovery for 45 seconds (that’s it!)
  • Repeat 8 times.

Make sure that you do a little warm up and cool down. Most importantly, set your mind to the number of intervals that you want to complete and commit to it. In a workout that is this high in intensity, it is easy to stop short. When I start thinking about stopping short, I try to ask myself if I was running with someone would I stop? Most likely the answer would be no. It’s all a mental game.