Workouts are every Wednesday Evening at 6:30 at Conestoga HS Track
It’s very clear that coming to the track will improve your race times. Even if you’re sure you will never participate in a race you can benefit from Fast Track’s workouts. These Wednesday night runs can improve everyone's fitness levels and is an enjoyable and interesting way to add mileage to your week. The workouts are very “user friendly.” There will be four ability groups for you to run in – each has an assigned time for the hard intervals. You can run a 70 sec quarter or a 2:15 quarter and not feel as if you are holding someone up or trying to keep up. These workouts are designed for EVERYONE.
As you approach track season there are a couple “rules” to follow:
1.) Pick the proper pace for the hard interval of the workout. This pace should be 4 to 12 seconds faster than your current 5K pace. If you aren’t racing pick a pace that feels “hard” in the beginning and “very hard” toward the end. If you find yourself “blasting” the last quarter mile each week, you should consider choosing a little quicker pace for all the hard intervals. The last trip around the track should feel as if you’ve spent most of your energy already and are “hanging on” until the end. If you find your pace slows as you move through the intervals you’re working to hard in the beginning – run each interval slower so you can maintain the pace during the entire workout.
2.) Make sure the rest-interval is active (you continue to move) and about as long as the work interval – as the season progresses the distance of the rest interval will shorten so time spent resting is equal to or shorter than the time spent working. To make sure you get the correct amount of rest you must choose the right group to run in. If you run way ahead of everyone you will get to much rest waiting for the last person to finish – there is more benefit to moving up and running in the back of a faster group. The time guidelines for each group should be followed to make sure everyone benefits and enjoys the evenings. Wednesday nights are not races – this is training.
3.) Fast Track workouts are free. This is unusual – in many areas this kind of program has a fee attached to it. The only “ticket to the show” is your time as a volunteer. One to three timers are required for each Wed night. A sign-up sheet will be available. If you’ll be running an important race, choose the Wed after that event to time and give yourself a chance to recover from your race effort. If you’ve been attending workouts for a couple of years and have never timed be sure to get your name on the list – this is a shared effort by everyone. As in the past relatives and children can time for you and are always welcome.
4.) I will also be looking for pacers – if you have an interest in pacing, please let me know.
NOTE: If you ever go to run on a Saturday Morning and the gate is closed and you do not see anybody, then we are over at the Lower Level Parking Lot just beyond the Visitor's CenterValley Forge Park.
Run begins: 8:00 am, Betzwood parking area, Valley Forge Park. Group run, all levels and paces welcome.
NOTE: If you ever go to run on a Saturday Morning and the gate is closed and you do not see anybody, then we are over at the Lower Level Parking Lot just beyond the Visitor's Center at Valley Forge Park.
Run description: 6 miles - Flat, wooded, packed-dirt-and-crushed-stone trail along Schuylkill River. Paved upper trail is used whenever dirt trail is muddy.
Directions:
From Philadelphia
Take the Route 76 West (The Schuylkill Expressway) to 202 South. From 202, take 422 West to the Audubon/Trooper Exit and turn left. The parking area entrance is about 1/2 mile on the right where the road ends. We meet at the lot on the immediate right.
From the Philadelphia Airport
I-95 South to I-476 North to I-76 West to Route 202 South. From 202, take 422 West to the Audubon/Trooper exit and turn left. The parking area entrance is about 1/2 mile on the right where the road ends. We meet at the lot on the immediate right.
From the West
Pennsylvania Turnpike: Route 276 East to the 476 South Exit. Take I-76 West to Route 202 South. From 202, take 422 West to the Audubon/Trooper exit and turn left. The parking area entrance is about 1/2 mile on the right where the road ends. We meet at the lot on the immediate right.
From the South
I-95 North to I-476 North to I-76 West to Route 202 South. From 202, take 422 West to the Audubon/Trooper exit and turn left. The parking area entrance is about 1/2 mile on the right where the road ends. We meet at the lot on the immediate right.
From the North
I-95 South to I-476 North to I-76 West to Route 202 South. From 202, take 422 West to the Audubon/Trooper exit and turn left. The parking area entrance is about 1/2 mile on the right where the road ends. We meet at the lot on the immediate right.
Saturday Runs
If you don't know the password for accessing the signage page, email the fasttracks mail box and identify yourself as a member, and it will be shared with you.
Run description: Run 10 miles. The 10 mile run goes out to Betzwood, then to Pawlings Road (3 mile mark) and does the Audobon Loop (4 miles) before returning to VFP. Usually run anywhere between 8:30 - 9:00 minutes per mile based on the group. We leave promptly at 5:30 am
Run begins: 6:00 am Valley Forge Park - Upper lot (Visitor's Center)
Run description: Run up to 10 miles - either two loops around the park (which enables you to run 5 miles), outer loop of the park (7 miles) or 10 mile loop to Betzwood, bike trail, and new Audobon loop and back. Pace is anywhere from 8:30 to 9:00 depending on group. We leave promptly at 6:00 am.
Run description: Run anywhere from 5 - 10 miles. The 10 mile run goes out to Betzwood, then to Pawlings Road (3 mile mark) and does the Audobon Loop (4 miles) before returning to VFP. Usually run anywhere between 8:30 - 9:00 minutes per mile based on the group. We leave promptly at 6:00 am
Run description: Run anywhere from 5 - 7 miles. Usually either the inner or outer loop of the park. Usually run anywhere between 8:30 - 9:00 minutes per mile based on the group. We leave promptly at 6:00 am
