Track Workouts
Each week, a note will be sent to the club with the specific details of the workout and the location if an event will be held. Please go to http://fordrunnersclub.org/subscribe/ and sign up for our e-mail list if you wish to receive this information.
Runners of all ability levels are welcome. There is no one who is too slow for these workouts. Each runner goes at what-ever pace they are comfortable at.
The workout begins Tuesdays at 6:00 PM, but show up early if you need time to warm-up and stretch.
There is no bathroom or place to change, there is no water fountain, so be advised.
Latest Training Run News
Track Workout 25-July-2023
Hey Ford runners,
See below for next week’s track workout.
When: Tuesday, July 25 @ 6:00pm
Where: We will be running on the public track just north of Nowlin Elementary School, 23600 Penn St., Dearborn. Please show up a little early to warm up. Reminder that there may not be bathroom / water facilities available so plan accordingly.
Sprint Workout
200m, 400m, 600m, 400m, 200m, with 50m lunges in between each. Core Set afterwards.
Distance Workout
400m, 800m, 1200m, 800m, 400m, with 50m lunges in between each. Core Set afterwards.
Core Set
Flutter kicks 20sec, scissor kicks 20sec, hold straight for 20sec, 1min plank, 30sec plank each side, 30sec back plank. Optional push-ups x 20.
See you on the track.
Evan, efishe40
Track Workout 5-July-2023 (WEDNESDAY)
Hey Ford runners,
See below for next week’s track workout.
When: WEDNESDAY (NOT TUESDAY!), July 5 @ 6:00pm
Where: We will be running on the public track just north of Nowlin Elementary School, 23600 Penn St., Dearborn. Please show up a little early to warm up. Reminder that there may not be bathroom / water facilities available so plan accordingly.
Sprint Workout
400m, 200m, repeat 3-4 times. Last 200m run fast. Core Set afterwards.
Distance Workout
800m, 400m, repeat 3-4 times. Last 400m run hard. Core Set afterwards.
Core Set
Flutter kicks 20sec, scissor kicks 20sec, hold straight for 20sec, 1min plank, 30sec plank each side, 30sec back plank. Optional push-ups x 20.
See you on the track.
Evan, efishe40
CCR Results + No workout this week (20-June-2023)
Hey Ford team,
A quick note– there will be no track workout this Tuesday (20-June-2023) as everyone gets some much needed rest after CCR last weekend.
Now for the CCR results– The GM team won the cup this year with 159 points to Ford’s 108, but Ford had five 1st place finishes in shotput and the relays, and more than a dozen individual Ford athletes won their event + age group. And considering the other teams each had 100+ athletes to Ford’s 60, our team actually scored more points per athlete than either GM or Stellantis! A huge thank you to everyone who came and competed, it was so much fun racing with you all, I hope to see even more Ford faces next year.
Full results will be posted here in the next few days: http://www.mwccr.org/results.html
Thanks, and see you on the track (next week),
Evan, efishe40
Final CCR practice: batons, jumps, and shotput – LOCATION CHANGE: Divine Child Highschool, 13-Jun-2022
Hey Ford athletes,
Join us for the final track practice before this year’s Corporate Cup Relays! We will be focusing on baton hand-offs, long jump, high jump, and shotput, with an optional light workout for those who are interested. There will likely be opportunities to practice hand-offs on the day of the meet for those who cannot attend on Tuesday.
When: Tuesday, June 13 @ 6pm
Where: The track at Divine Child Highschool track, 1001 Silvery Ln, Dearborn (DIFFERENT LOCATION THAN USUAL!!). Please show up a little early to warm up. Reminder that there may not be bathroom / water facilities available so plan accordingly.
James and Pat will lead the baton handoff practice.
Franco will lead the jumps practice. Any shotputters please speak with Franco as well.
Optional distance workout: 400 (mile pace), 200 (800 pace), 800 (very easy), 200 (800 pace), 100 fast.
The field events will begin at 10:30am this Saturday (June 17), with track events starting at noon. The full event schedule and roster will be available shortly.
Let me know if you have any questions.
See you on the track!
Evan (efishe40)
CCR Time Trials 6-June-2023
Hey Ford track stars,
This week’s Tuesday workout will be time trials for the Corporate Cup Relays (if you haven’t signed up yet, here’s the link. We still need more athletes!!). Anyone interested in running a track event (100m through 1600m) should come and get a time recorded for their distance of interest. You are welcome to bring running spikes (1/4in max) but they are not required and many folks don’t wear them for CCR. Your times will determine relay positions. That said, everyone who wants to run a relay will get the chance to do so, no matter your times!
If you cannot make the time trials, please let me know so we can work out a plan to get your times before CCR.
When: Tues, June 6 @ 6:00pm
Where: The usual track is closed for construction for several months, so we will be running on the public track just north of Nowlin Elementary School, 23600 Penn St., Dearborn. This is the location we ran last week. Please show up a little early to warm up. Reminder that there may not be bathroom / water facilities available so plan accordingly.
See you on the track.
Evan, efishe40