Monday, March 28, 2011

Wednesday Night Workout

PHOTO - Ban racing at Richmond this past Friday. The Wednesday night workouts helped him record a 15:42 for the 5,000m.

From Coach Jerry: First, congratulations to Brian Young for a huge breakthrough on Saturday at the National Half. Brian ran 1:16:24 which is a PR of more than 3 minutes. Brian has worked hard for months and this was well deserved. Clearly, some of that GRC magic has rubbed off on him. Well done!

Second, don't forget to work your contacts regarding our summer program. I've already received a commitment from a kid who is likely the top distance runner in Maryland so I expect the word is going to get out soon, but keep pressing. This is a great chance to raise some money for the team, so let's not get lazy in our recruitment efforts.

Third, for the workout this week, we'll be at American again. The workout has many moving parts, so stay with me on this. The main component of the workout, which those of you who are sharpening up for Cherry Blossom will do, is 2 x 1000, 4 x 500, all of it pretty hard. We'll take a 600 recovery after both 1ks, and 300 after the 500s. The A group will go 70s on the first 1k, 69s on the second, and the 500s will go through 400 at 66, 64, 62, 60. The B group will go 73s, then 72s, on the 1ks, and through 400 on the 5s at 70, 68, 66, 64. Both groups will get going at 7:00.

Now it gets complicated. Wiggy and Outlaw will start at 6:45 and do 2 x mile @ 5:00 with a 2 minute rest, and then will do the rest of the workout with the B group. If anyone would like to join them, feel free. We will coordinate the start of the B group workout so that Wiggy and Outlaw have no more than 3 minutes recovery after their second mile rep, so B group, please be ready to roll right at 7.

We will also have a separate workout for Dickson and new member Matt Logan (of Calvin College fame) starting at 6:45, which will be 5 x mile @ 5:16, 5:12, 5:08, 5:04, 5:00, (ie 79s, 78s, 77s, 76s, 75s) and any of you who want to join in that are also welcome.

Give me a shout if any of this is unclear. See you on Wednesday at AU.

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