Recommended lactic tolerance workout to train for track meet: Sprinters (100m to 400/800m): 200m fast, rest 3 min, then 3-5 "Split 400s" (200m @ 400 pace, rest 30-45sec, 200m @ 400 pace), with 5+ min recovery. Middle distance runners (800m to 3200): 400m fast, rest 5 min, then 3-5 "Split 1000s" (400m @ 800/Mile pace, jog 200m, 400m @ 800/Mile pace), with 7+ min recovery. Go for quality, not quantity (3 good repetitions is better than 5 repetitions where the 3rd to 5th are slow).

For distance runners doing the ladder, make sure to look up and remember your cruise interval paces using the McMillan link above. These should be slower than the other speed workouts, but with much less rest (1:00) to keep your heart rate up the entire time.

For anyone who is willing to help, I'm going to do a "dry run" of a few track meet events after 7/22's track workout so a few key volunteers can work out how we'll organize things. It would be helpful if a bunch of Whippets did a simulated race for us -- you wouldn't have to go full speed. I'll explain more tonight, thanks!