Track Program:

Who:               Sherry Smith, SVTC head coach

When:             Tuesday’s 6:30-7:30pm 

Where:           Foothill College Track,  OR,   Rancho San Antonio  (check your SVTC-Announce posting for week's location)

                        Workouts alternate weekly between Rancho and Foothill College during daylight savings time.  In winter we do not run at Rancho.

Contact:          sherry@sherrysmith.com 

The SVTC Track program runs year round Tuesday evenings from 6:30-7:30. During the time that the De Anza College track is under renovation SVTC track workouts are being held at the Foothill College track. During daylight-savings time, alternate week workouts are at Rancho San Antonio. Email announcements of the track workout will be sent on the Monday prior.

The focus of the SVTC Track Program is to be all-inclusive, tailored to ensure workouts serve all members and all abilities. Track sessions will also take into consideration upcoming races that many SVTC members will be competing in.

The SVTC Track Program is funded by club dues and is a benefit of membership. Non-members are welcome to attend one track workout for free, although you must sign a one-time Liability Waiver. Members need to bring their membership cards to show when checking in for the workout.

Please Note - when running at De Anza and Foothill Colleges:

• Meet in on the track, look for a large group of runners!

• Parking Fee: There is a $2 parking fee that De Anza and Foothill colleges charge. Parking permits are purchased from meters that accept dollar bills or in some cases eight quarters. No change is available so please come prepared. You can also park in the residential areas on the south side of the campus, but please pay attention to posted parking regulations.

Track Etiquette:

Here are 10 good rules of the track (in no particular order):
1. All intervals are run counter-clockwise.
2. Think of lanes on the track like lanes on the freeway. The left-hand lanes are for the speedy runners, don't run in them for your intervals unless you are an experienced runner. Instead, stay in lanes 3 or 4.
3. Lanes are numbered from inside to outside, with the lane closest to the field being lane #1, and the lane furthest from the field being lane #9.
4. ALWAYS look both ways before stepping onto the track.
5. NEVER STAND IN LANE 1!! (unless you are willing to get brutally yelled at and humiliated by runners trying to perform their own workouts)
6. When you finish an interval, ALWAYS step off to the RIGHT... So many times, I've seen people finish an interval and pull off to the left, only to be run over by another runner.... which brings me to my next rule.
7. Always look over your shoulder when switching lanes to make sure no one is right behind or to the side of you.
8. If you are running up behind someone and want to pass, say "Track" and pass on the inside (to their left).
9. If you are running and someone says "Track", pull over to the right so that they can pass on your left.
10. I shouldn't even have to write this next one, but again, I see so many people do it that I have to. NEVER spit or blow your nose on the track, you don't know who's behind you and I know YOU wouldn't appreciate getting a nice wet treat on your leg or arm or wherever... GROSS!! Yuck.

 

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VDOT Information:

VDOT is a quantative measure of your 'fastest' race pace, either determined from a race or a time trial run (e.g. 3K or 1 mile). This number is often used to target your training interval times in a track workout. Your coach may specify a workout like 1200 meters at T pace, 2x800 at I pace, 4x200 at R pace followed by 1200 meters at T pace - with specified rest times in between. These interval times should be based on your recent benchmark VDOT. Some of the thinking behind this method of track training and charts for determining your VDOT and workout pacing are given in the three articles below. x

Readme File	Description
	Benchmark Testing & Pacing Charts Posted: March 25, 2003
	VDOT Times Associated With Times Raced Over Some Popular Distances Posted: March 25, 2003
	Training Intensities Based on Current VDOT Posted: March 25, 2003