Tuesday, December 1, 2009

Workouts - Wednesday & Saturday

WEDNESDAY
Assuming my left shin is okay, I am going to head to B-CC tomorrow for some track. I know plenty of others are heading over that way as well. Any ideas for a workout? Rock Bottom has been proposed as a post-workout carbo loading exercise.

SATURDAY
GRC is sending 10 harriers to Kentucky to fight it out in the mud at the USATFXC Club Cross Country Championships. For those of us going, we need to get at least one good xc-style workout in before the big throw down. Some of us were thinking about heading to the Farm Park in Derwood on Saturday, but Derwood is a bit of a hike, especially for those in DC/VA, so I am proposing THIS spot HERE. It is a 1+ mile loop that rolls over nice grass just 2.5 miles from my apartment. There is a beaten down path that outlines the field but you can run 2-3 abreast as the grass is very low. It rolls and is reminiscent of a USATF-style course...and there is usually a patch or two of mud. I propose a 1-2-3 min on/off type of workout so that we hit all the different parts of the trail. We can fine-tune this later. I am game for Derwood as well, I simply offer his up as a closer alternative. Let me know what you think. Either way, bring the spikes...

***There will still be the standard group run from the Georgetown Store on Saturday, this is just for those of us heading to Lexington.

25 comments:

Peter said...

I'd like to do both Wednesday and Saturday because last week I had to stand down due to a cold so this week it is time to attack. Working backwards, your proposed Saturday workout sounds like it will be vo2max pace or faster so I propose 3x2 miles at tempo pace for Wednesday.

Karl D. said...

I am in for both those workouts as well. I was hoping for something a little quicker on Wednesday, but I am happy as long as one workout is short and the other is longer.

Johnnie Cochran said...

Both dates sound good, what time Saturday morning?

Joe Wiggy said...

Im game for both. I agree Karl, I was looking for a strength workout (repeat 8's to miles) and a speed/sharpening-up workout (short fartlek, etc)

P Murph said...

I'm in for both workouts, and I have no problem driving out to Derwood for a workout Saturday. I'd be happy to carpool.

I also agree that we should do something shorter and faster for Wednesday, like 1000m repeats.

Peter said...

Given the forecast for rain and 50 degree temps this evening, I'm going to have to make other plans in order to kick this cold. I'm still in for Saturday.

Karl D. said...

Sorry to hear you won't be there Peter. Feel better. For the others, how does 8 x 1000m sound? We could do the first 7 very controlled, and then the 8th fast.

KLIM said...

Ks are fine with me...

P Murph said...

Do it!

Patrick Hughes said...

I'm going to have to miss the Wednesday workout due to work, but I'll definitely make it out to Derwood on Saturday.

KLIM said...

UPDATE: Those running the xc workout on Saturday should meet at the link in the original post (not Derwood) at 9:30am OR meet at my pad (Grosvenor Metro) at 9:15am. I can drive you to the course. Let me know beforehand if you need a ride.

Charlie Ban said...
This comment has been removed by the author.
Charlie Ban said...

Jake, if I can catch a ride, I'll come along. Right at the Metro station?

Peter said...

FOX, since we're not going out to the hinterlands of Derwood, I withdraw my earlier plans to meet at FOXDEN. I'll meet you guys at the workout location.

KLIM said...

Okay Petey

KLIM said...

Charlie - yes. Once you leave the metro, take the escalator to the right down and then take the tunnel under Wisconsin Ave/355. I will pick you up on the other side of the tunnel I drive a Ferrari...you'll see me.

Johnnie Cochran said...

What is the proposed workout?

KLIM said...

Don't we usually make up the w/o on the warm-up?

I would like to do some sort of ladder 3min on/1.5min off, 2min on/1min off bakc up...then down..up (etc etc) run at xc pace. I am open for other options.

The real goal for me is to don the spikes (first time since February) and get use to running pace over hill, dale and mud.

Anonymous said...

Frozen Slopes Cross Country 6K
Sat, Dec 05, 2009 at 8:30 am - Derwood, MD

Event held in Derwood, MD. by MCRRC.

* Event/Venue Location: Rock Creek Park, Lake Frank, 5100 Meadowside Lane
* Distance: 6K
* More Info: Event Website Event Email
* Event Phone: 301-353-0200

Anonymous said...

http://www.mcrrc.org/racing/2009/race_descriptions.php#frozen_slopes

KLIM said...

WEATHER BULLETIN
Tomorrow: Rain showers in the morning with precipitation turning to a mixture of rain and snow in the afternoon. High 39F. Winds N at 10 to 20 mph. Chance of precip 90%. 1 to 3 inches of snow expected.

EXCELLENT XC W/O WEATHER!

Peter said...

DO IT!

http://www.youtube.com/watch?v=u6ALySsPXt0

Chuck K said...

is anyone else going do meet up for the run at the store, or is everyone going to do this xc workout?

KLIM said...

Yes, people will be at the Store

KLIM said...

Yes, people will be at the Store