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
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
ReplyDeleteThe workout is EPIC, I will try and make it.
ReplyDeleteThis sounds great. I should be there!
ReplyDeletewhat pace you guys will hold for the workout?
ReplyDeleteAnonymous - 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.
ReplyDeleteI 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.
Jake, I think I will join and take a dutch friend who is visiting!
ReplyDeleteand I am pretty sure we can take our car (which can hold 5 skinny runners)
ReplyDeletejake, workout plan sounds good. dirk, see you at track tomorrow?
ReplyDeleteKlim, pretty sure I am on like don juan to roll these, I can also drive 4 additional athletes.
ReplyDeleteI 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:
ReplyDeleteWe 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
I am in as well.
ReplyDeleteI am in as well. I have a car with room for 3 more as well.
ReplyDeleteI'll be there.
ReplyDeleteme too.
ReplyDeleteyou know there has a half marathon this sunday at riley's lock. why don't we just go run that?
ReplyDeletehttp://greentreehalf-marathon.blogspot.com/
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ReplyDeleteyf, 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.
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteHey YF,
ReplyDeleteHere 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