Friday, February 13, 2009

Good Workout Next Saturday

Last year a dozen of us ran the now famous "2 Miles" workout on the Towpath (see old post HERE). I've talked with a few of you about running this again NEXT Saturday, though I propose a slight amendment. Instead of starting at Sycamore Landing Rd, we instead will start at Rileys Lock (a little closer). We will run the 1.5 mile "warm up" loop we usually start with when we run the Riley's 15, then start the workout at mile marker 23. We run "on" for 2 miles until mile marker 21, then "off" for a mile...continue 2/1 until mile marker 12 (or more/less if you so desire). I am going to try and run 10 mile pace for each 2 mile repetition.

We finish the workout at Old Anglers Inn (mile marker 12), 9 miles away, where our cars await us. Add a cooldown and we're looking at 12-14 for a Saturday. Last year we ran 18, but we did it on a Sunday.

I post this now, because it helps to have people commit early. We all need to meet at Old Angler's Inn, then jump in one car (or 2) and head to Riley's. At the end of the run, one person will need to bring the original (sucker) driver back to his/her car at Riley's. It's not too complicated (we've done it before) and it's a great point-to-point workout. Sign up on the calendar (I added it) and/or in comments. If a few women run it, we can start/stop at opposite ends and exchange cars.

This site has accurate mileage on the Towpath. The markers are close, but not dead on.
http://www.rundc.com/Trails/DC/C&OTowpath.html

So, who is in?

8 comments:

PR said...

I am game for it.

Alex said...

I don't think my foot is going to let me run that far this weekend, it's hurting pretty bad right now, so I'm going to have to bow out of this one. Really was looking forward to it, though.

Diego said...

If i wanna improve i need some real men's - 'dare to leave the track' - workouts, where you people can kick my ass... If somebody gives me a ride from any metro a any time, Im in.

Diego said...
This comment has been removed by the author.
KLIM said...

Diego - you can always come to GROSVENOR around 9am. Just let me know.

Sam said...

I'll be there, but I will probably just meet everyone at Riley's and possibly bail out early on the workout.

KLIM said...

Sam is back...sorta.

Nietzche said...

I'll be there.