Monday, July 25, 2011

July 27 workout

Coach Jerry: Karl had a very solid performance at the Crystal City Twlighter, and I was pleased with Brandon's run as well. Hopefully the next time we have a large contingent ready to race, the conditions will be a tad more conducive. The weather on Wednesday is apparently going to be reasonable, but we'll start at 7:30 to maximize our chance of getting through it successfully.

For the workout, the A group will do what we tried to do last week, 4 x 2k with a 3 minute rest, in 75s on the first rep, then 74s, 73s, and 72s. The B group will do 8-10 x 800. 8 will be sufficient for most of you, but for the overacheivers in the crowd, we'll hold open the option of doing a couple extra. We'll shoot for 2 @ 2:32, 2 @ 2:30, 2 @ 2:28, 2 @ 2:26. We'll keep the rest to 2 minutes 30 seconds, so instead of jogging a whole lap, jog the turn and come back, and that way you can get water and still be on the line within the allotted time. I'll send the women's workout separately. See you out there.

Be at B-CC at 6:45.

6 comments:

Matias said...

Karl was a man among boys on Saturday's run. Here's another epic loop

http://www.gmap-pedometer.com/?r=4675467

Nice thing is the loop can start at the Line, Bethesda, or G'town store. Runs along Rock Creek and Cap Crescent. 19.6 miles. Perfect loop when training for a fall marathon. I'm in if there's interest.

Ancient Chinese secret said...

That is a very good route, but if you like to run some had hill training, then we can add in Zoo loop and run up Wisconsin Ave from K Street, back CC trail from River road.

http://www.gmap-pedometer.com/?r=4675503

It also can start at the Line, Bethesda, Georgetown Store, or CC Store.

These hills are great Ban's training for Freedom's Run Half Marathon. I ran this loop as I prep for that race.

Charlie Ban said...

We can also run it out and back for 48.5 miles!

http://www.gmap-pedometer.com/?r=4675672

Towpath said...

Charlie Ban is strong champion

Matias said...

Good Wardian Badwater post

http://www.neverstopexploring.com/blog/2011/07/ian-sharman-oncrewing-michael-wardian-at-badwater.html

MAX said...

At the next 20 mile run I will outrun all of you including TowPath.

At the BBQ ohn Snow told me that he has no interest in running or runners....