I am game for fartlek run on the canal at 5pm or so on wed. 2 mile warm up and then 7x3on and 1off and 2on and 1off with 1 mile cool down.
this will kill all of you.
in general, it seems like people just need to go to what is convenient to their work, house, etc.
reaves, I want to write a story about you for the WRR entitled, THE INSPIRED RUNNER: RUN HARD, RUN LONG AND NEVER BACK DOWN(title of that new movie). HOW THE WILL TO IMPROVE COMBINED WITH A YOMEN LIKE WORK ETHIC HAS MADE THIS LOCAL RUNNER WORTHY OF STARDOM.
I'm up for either BCC or the canal. There are pros and cons to both. The canal is a nice surface and easier for me to get to. The track is more precise to get splits. si I can do either.
I can also definitely do a longer workout if that's the consensus. I'd rather get in a quality workout running with a group than just hammer out solo. I can just put on spikes to do strides afterward.
I've gotta go on Tuesday evening, though. The 2k-1k workout has been a "favorite" that mixes up speed pretty well. Mile reps? The 3-mile reps? I'm open to ideas.
10x1000 w/ 200 recovery is a classic. They say whatever you can average going through the 800 in, you can run a marathon in (going from minutes to hours).
Say you're truckin' along going through the 800 split in 2:32 on route to a 3:10... a good goal going into a marathon could be to run around 2:32.
Workout is tough, the first 3 or 4 feel like you could do them all day, then 5-8 start to wear on you, 9 and 10... well we've all been there.
Follow it up with 6x100 strides and you have yourself a pretty darn good workout.
Sounds like there is definitely a workout at BCC Tuesday 6:30--I'm in for that one. I prefer the longer stuff, like 2k-1k or Mile reps, but am up for anything.
I may sit this one out since I raced on Sunday. Sorry for backing out, but I realized while running today that I should take it easy if I'm increasing mileage.
If you go into the GRC blog archives, you can see Matias' 1000m workout from last year.
this has to be the most complex arrangement for a run in the history of the washington, DC running scene. I will be there at 5:15. Matias, come on bud, make a go of it.
PR - are you racing at the Maryland Invite next weekend? A couple of the guys from up here want to do it, do you happen to have the coach's email address?
27 comments:
How does 6:30 on Tuesday work for everyone? I was hoping to get in a MP run on Thursday, which is why I'm opting for Tuesday this week.
I ran a 5k workout in January with Klim and Dwyer that I liked, though I may throw some stride-effort 200s at the end:
1600m (400 rest), 1200m (400 rest), 2x800m (400 rest), 3x400m (200 rest), 800m (400 rest). All @ 5k pace.
5-7 x 1000 could be a decent alternative.
I'm running a 5k on the track weekend-after-next, so I'm bringing the spikes for this one.
I may go and run something a bit more in tune with Cherry Blossom pace...or just a whisker faster.
I don't want to kill myself as I up the mileage, so I may keep it to
800s or 1000s. If I go, I can at least provide some company/support.
I will be doing 2 by 3 mile at 5:44, 5:44, 5:15. with a long warm up and cool down.
on wed.
Canal?
I would be up for wednesday at bcc or the canal for the 2 x 3 mile.
I am game for fartlek run on the canal at 5pm or so on wed. 2 mile warm up and then 7x3on and 1off and 2on and 1off with 1 mile cool down.
this will kill all of you.
in general, it seems like people just need to go to what is convenient to their work, house, etc.
reaves, I want to write a story about you for the WRR entitled, THE INSPIRED RUNNER: RUN HARD, RUN LONG AND NEVER BACK DOWN(title of that new movie). HOW THE WILL TO IMPROVE COMBINED WITH A YOMEN LIKE WORK ETHIC HAS MADE THIS LOCAL RUNNER WORTHY OF STARDOM.
I'll go Tuesday and join Klim in his workout.
I'm up for either BCC or the canal. There are pros and cons to both. The canal is a nice surface and easier for me to get to. The track is more precise to get splits. si I can do either.
I can also definitely do a longer workout if that's the consensus. I'd rather get in a quality workout running with a group than just hammer out solo. I can just put on spikes to do strides afterward.
I've gotta go on Tuesday evening, though. The 2k-1k workout has been a "favorite" that mixes up speed pretty well. Mile reps? The 3-mile reps? I'm open to ideas.
See y'all tomorrow at 6:30.
10x1000 w/ 200 recovery is a classic. They say whatever you can average going through the 800 in, you can run a marathon in (going from minutes to hours).
Say you're truckin' along going through the 800 split in 2:32 on route to a 3:10... a good goal going into a marathon could be to run around 2:32.
Workout is tough, the first 3 or 4 feel like you could do them all day, then 5-8 start to wear on you, 9 and 10... well we've all been there.
Follow it up with 6x100 strides and you have yourself a pretty darn good workout.
Jason (as long as it's the canal b/c I can't make it out to BCC) or Max, I'd be up for the workout Wednesday after 5 pm.
this is all so confusing. how many workouts are going on?
Sounds like there is definitely a workout at BCC Tuesday 6:30--I'm in for that one. I prefer the longer stuff, like 2k-1k or Mile reps, but am up for anything.
How about hopscotch on Thursday?
I may sit this one out since I raced on Sunday. Sorry for backing out, but I realized while running today that I should take it easy if I'm increasing mileage.
If you go into the GRC blog archives, you can see Matias' 1000m workout from last year.
Sorry dudes, bailing on BCC, condo meeting popped up at 7:30.
Up for run on the canal Wednesday
I'll try to make it to BCC tonight (working late). Patrick, I should be able to join you for the striders after the workout and maybe a few 400s.
can you all meet at the g-town store about 5-5:15ish?
5:15 may be tough. 6 pm is do-able. You got a hot date or something?
I'd need to start by 5:15 or so as well tomorrow - I've got a meeting at 7.
May be odd man out... I can head to Washington & Lee
I will be at the store around 5/5:15, see what's up, and then extend into the regular store run as a cool down.
this has to be the most complex arrangement for a run in the history of the washington, DC running scene. I will be there at 5:15. Matias, come on bud, make a go of it.
this is comment # 23
The ironic thing is that I went to the workout today (and spied) and only saw Reaves and Bain. 24 comments later...
yo yo yo Reaves sorry I didn't make it out tonight like I said I would--I got stuck with a late project at work
PR - are you racing at the Maryland Invite next weekend? A couple of the guys from up here want to do it, do you happen to have the coach's email address?
I am running in the home meet (5k), as will Fleg. Here's Coach Weir's email:
tweir@umd.edu
Coach Valmon's email:
avalmon@umd.edu
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