WINTERVALS...
...are under way at ETHS, 11 AM on Sundays!
About the Field House: The track is approximately 176 yards or 0.1 mile, so the turns are pretty tight. We run in lanes 1 & 2 and use lanes 3 & 4 or the infield for recovery. The Field House air is rather dry and the temperature cool to warm. Restrict yourself to no more that 80 percent of maximum effort. Be cautious, and don’t injure yourself. Listen to your body. This is not the time to try and race. If you are asthmatic, bring your inhaler.
OUR TRACK WORKOUTS
Our very popular Intervals program are held weekly at the Evanston Township High School - "Summervals" are on the Outdoor and "Wintervals" are on the Indoor tracks. Both are accessed from the west side of the school near the Church St. end of the driveway. Find the school, here: Gmaps Pedometer. (Note: if the Church St. entrance is closed, drive to the opposite end on Lake St.) Track workouts alternate up-tempo repeats with rest periods (or “intervals”). Some of us go very fast while others may be a bit (well, a lot) slower, but just remember: it’s not the speed in the legs but the fun in the heart that counts! How we use the Hour: The Good News: There is a fee, but what a deal: $20 gets you 10 months of Wintervals AND Summervals track workouts! ERC must pay for the use of the ETHS Field House and Track. We also provide honoraria to our coaches. The fee is per individual or family. For students, there are no track fees. Where do I pay? To join, renew and/or pay your track fees for 2010, sign up here 
) (always safe, speedy and simple. Questions? Contact us by EMAIL.
Wiley's Wintervals Workouts: FEB-MAR, 2010
Coach Keith (The Wiley one) has cooked up the workouts for February and March... come on out and join the fun!
And you thought January was tough? Check out what Coach Keith has in store for February and March… but remember the Fieldhouse is closed to us on 2/28 and 3/7, so we’ll have alternative fun planned!
February
2/7 – Long Laps – 8 X 5 times around the track. We start putting speed and endurance to the test over a longer period of time, trying to maintain the lactate threshold pace. First 3 should be at 60%-70% effort; try to do the last sets at 80%-90% effort.
2/14 - Happy Valentine’s Day; it’s a Timed Ladder – 1, 2, 4, 8, 8, 4, 2 & 1-minute repeats. I’ll whistle 90-second recovery jogs in between repeats, and a 5-minute break between the 8s. The 1st minute’s run will be a warm-up, at ½-speed; the last should be closer to 90% (depending on your feet/knees and the turns!). Don’t blow it all on the first few repeats… it’s all about energy management. You’ll LOVE it!
2/21 – TIMED Tempo Run: Stride the Straights and Temper the Turns - 20 minutes in one direction; 20 minutes in the other direction; 5-minute break in between. Put a little “lift” in your get-along, without going crazy on the turns.
2/28 – FREE DATE – NO TRACK WORKOUT
March
3/7 - Chili Run – we’ll meet at Nancy and Carle Rollins’ home (2315 Grey, NW Evanston) and do a timed run from there around the neighborhood, then relax with a potpourri of chilies... stay tuned for more!
3/14 – Racers’ and Runners’ Choice:
RACERS (on 3/21) - 8 X 2 laps at 65%-75% effort.
Runners - 10 X 2 laps at 75%-85% effort.
3/21 - Long Laps - 8 X 5 repeats (see above)
3/28 - Indoor Finale: Mile Time TRIAL – that’s 9 laps, and we’ll do it by groups… 5-min warm up for everybody, then G1 lines up and the rest cheer them on around the track, G2 goes off, etc., etc.
TIMED Run Track Management: For the timed runs, since we’ll all be running and stopping at once, let’s try to run in lanes by group: G1 inside lane, G2 lane 2, G3 lane 3 and G4 lane 4. I know it won’t be perfect, but if we pay attention, it will be less messy.
Our COACHES for 2010!
Keith Wiley for Wintervals (who most recently finished first in the men’s 30-34 age group on the 2008 CARA Circuit and lowered his marathon Nancy Rollins for Summervals, Boston age group winner last three years (first in 2007 and 2008 and second in 2009), CARA 2009 senior female runner of the year and Chicago Marathon age group winner in 2009. 
PR to 2:58 at Detroit October, 2008!) 
COACH NANCY ROLLINS’ MESSAGE: “Hello! I will be your new Summervals coach, following in the footsteps of Vinny Finneran in years past and Keith Wiley, both of whom have been outstanding. I also expect both of them to continue to share their expertise and wisdom with us throughout the summer. Please be sure to make Summervals a regular part of your weekly routine. Track workouts will contribute to improving your running experience and performance as well as to your staying healthy for the entire season. I’m really looking forward to seeing you at the track this summer!”
