Tuesday, June 7, 2011

Weekend Recap & Wednesday Workout

A hearty GRC mazel tov to Michelle for a strong performance at the Race for the Cure. While the field was not ultra-competitive, it's still notable to beat a field of over 4,000 women. And Michelle's time may have been deceptively slow, as it appears that the course was long by 70 meters or so. Either way, it was a very nice way for Michelle to end her season, and she will now take a well-earned break before gearing up for her assault on the Trials qualification standard in the fall. On a more immediate note, anyone looking for a race this weekend should strongly consider the National Press Club 5k on Saturday. It's normally a pedestrian field, but we're bringing our own competition, and the more the merrier.

It's going to be a hot one again on Wednesday so I'd like to start at 7:30. And to be clear, that means the gun goes off at 7:30, so be warmed up and ready to roll at 7:29. For the workout, the A group will attempt to do 4 x mile. I say attempt because if the heat is too bad, we'll cut that back to 3, as quality is more important than quantity at this stage. Ideally, we'll go 4:50, 4:45, 4:40, 4:35, with a 3 minute rest, but we'll adjust as necessary. The B group will do 12 x 400, divided into 3 sets of 4. We'll take a 200 rest within the set, and 400 between sets. Set 1 will be 72s, set 2 will be 70s, and set 3 will be 68s.

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