Tuesday, August 11, 2009

Towpath Workout on Sunday



On Sunday, Dickson and I are going to meet at Old Angler's Inn at 8:30am and then drive north/west to Riley's Lock and run 3-4 x 2-mile on, 1-mile off back south to Old Anglers (some of us might keep going). We'll likely place Gatorade/water at the halfway mark.

Let me know if you are interested so we know how many cars we need to drive up to Riley's.


UPDATE: Details on the ACTUAL mileage between mile markers can be found in this old report - HERE

19 comments:

DM said...

this is a great workout, particularly for anyone aiming for a half in the fall. hoping to make it four reps this time rather than three, and not to get dropped at the end like last time

Matias said...

The workout is EPIC, I will try and make it.

Karl D. said...

This sounds great. I should be there!

Anonymous said...

what pace you guys will hold for the workout?

KLIM said...

Anonymous - the pace will vary. We will likely warm-up for 2 miles and start at Mile Marker 23, run 2 miles "on" then re-group and run 1 mile "off". Then repeat at mile 20...then go down to mile marker 12.

I am going to try and run 5:10 pace or 10:20s, but I may start out a little slow and work into it.

Also, it should be noted that these markers are off just a tad so the true distance can actually be 1.95 miles, 1.98, 2.01 etc.

dirkdeheer said...

Jake, I think I will join and take a dutch friend who is visiting!

dirkdeheer said...

and I am pretty sure we can take our car (which can hold 5 skinny runners)

DM said...

jake, workout plan sounds good. dirk, see you at track tomorrow?

Nietzche said...

Klim, pretty sure I am on like don juan to roll these, I can also drive 4 additional athletes.

KLIM said...

I thought more about this and after checking out this website (http://www.rundc.com/Trails/DC/C&OTowpath.html) think we should do as follows:

We can run a 2 mile w/u around Rileys and then start at mile marker 23. Then:
23-21 - "on"
21-20 - "off"
20-18 - "on"
18-17 - "off" - would actually need to shuffle jog a bit further to get to our Gatorade at mile marker 16.5 (Swains Locks), then back track, so it might be a "2 miles off"
17-15 - "on"
15-14 - "off"
14-12 - "on"
12 is our "finish line", just south of Old Anglers Inn or where we park our cars at 8:30am. This is roughly 13-14 miles

I suggest for those who want to run more to run back to the car, grab some more Gatorade and then proceed back south along the Towpath and run a cooldown - 2 out and back

bain said...

I am in as well.

Johnnie Cochran said...

I am in as well. I have a car with room for 3 more as well.

P Murph said...

I'll be there.

Shannon said...

me too.

Anonymous said...

you know there has a half marathon this sunday at riley's lock. why don't we just go run that?

http://greentreehalf-marathon.blogspot.com/

yf said...
This comment has been removed by the author.
Peter said...

yf, I am running a ~20 mile long run with a few other guys at lock 5. We are meeting at 7am. We will be running 6:45-7min pace. We run this long run in segments in order to get sports drink. We pass by the starting point at 8 miles and 14 miles so you don't have to go the full 20 miles.

yf said...
This comment has been removed by the author.
Peter said...

Hey YF,

Here is a link to a google map I created that shows lock 5 and where to park. Let me know if you have any questions. We are now meeting at 6:30am instead of 7am.

http://maps.google.com/maps/ms?ie=UTF8&hl=en&msa=0&msid=111111246561921628856.00043f24812b965400022&ll=38.939724,-77.121263&spn=0.001527,0.002063&t=h&z=19