Workouts

Wednesday Night: Track!

The workouts run from 6:30-8:30 on Wednesday evenings. Caltech is in Pasadena, just off California between Wilson and Hill.

Check the calendar for the current month's track workouts.

Be our guest. If you would like to come to the track and try out the Flyers please request a Guest Pass a day or two before the Wednesday workout so we can send you a pass.

Brief Directions to Caltech:

From 210 Fwy in Pasadena, take the Lake exit south, go east (left) on California. Turn right into the parking lot next to the tennis courts. Go to the Braun Athletic Center (see map). The person at the desk can direct you to the track.

From the 110 Fwy (Harbor Fwy) going north: When the 110 ends it turns into Arroyo Parkway. Continue north on Arroyo to California and turn right (east) to Caltech.

See the maps:

Area Map

Caltech Track Map

Caltech's directions to Caltech

Friday Night: Tempo Run at Brookside Clubhouse - 6:00 PM

The run will consist of a 2 mile warm (all runners will start together) followed by 3 miles of tempo and then 1 mile of cooldown.

TEMPO RUNS AND WHY DO THEM Tempo runs are valuable to runners of ALL ability levels and are accepted by most coaches as an integral part of any running program. Tempo runs help the body to deal with the main source of fatigue, the build-up of lactic acid and hydogen ions in the muscles. Tempo runs teach the body to use oxygen, for metabolism, more efficiently. Tempo runs are defined in one of the following ways:

  1. a pace one can maintain for one hour
  2. 85-90% of your maximum heart rate
  3. 15-30 seconds slower than your 10K pace
  4. a pace at which you can give a 2-3 word answer to a question but not carry on a conversation
  5. a pace given to you by one of the coaches based on a recent race time.

ALL LOS FELIZ CLUB MEMBERS (and potenial club members) are ENTHUSIASICALLY encouraged by Coach Don and Coach Chuck to participate in the Friday night tempo runs to improve fitness and to promote comraderie among club members.

Other Workouts
Are you meeting with a group at other times for a run? Want more company during your training? Add your workout to the Flyers calendar. Use our contact page, and we'll get it on the website.

Marathon Training Schedules
The Flyers do not have formal marathon training groups, but we have a large number of the club have run marathons and are always happy to share thier experences and give training advice.

The Flyers are a member club of:

       AND