FROM COACH JERRY:
There's no question that the GRC runner of the week was Texas Paul after that outstanding performance at Rockville Twilight. Well done! If there was any doubt that he is back 100 percent and ready to roll, Tex Paul erased that doubt on Saturday. Dutch Paul also looked good out there, as did Andy coming off an afternoon bike race. I'm sure we're going to have more excellent performances this week at Crystal City 5k.
For the workout, note that due to the heat, we will move the start time back to 7:30. Those extra few minutes should make a difference, as there is a noticeable drop in temperature when the sun dips below the horizon. We'll likely stick with 7:30 for the next few weeks, but I'll be sure to specify the start time in the workout announcements. As for the workout itself, the A group will do 4 x 2k with a 3:00 recovery. Rep 1 will be @ 75s, rep 2 @ 74s, rep 3 @ 73s, rep 4 @ 72s. The B group will do a 5-4-3-2-1 ladder (that's laps, not minutes) @ 76s on the 2k, 75s on the 1600, 74s on the 1200, 72s on the 800, and 68 on the 400. We'll take 3:30 recovery after the 2k, and 3:00 on the remainder. I'll send the women's workout separately. See you out there Wednesday, ready to roll at 7:30.
For the workout, note that due to the heat, we will move the start time back to 7:30. Those extra few minutes should make a difference, as there is a noticeable drop in temperature when the sun dips below the horizon. We'll likely stick with 7:30 for the next few weeks, but I'll be sure to specify the start time in the workout announcements. As for the workout itself, the A group will do 4 x 2k with a 3:00 recovery. Rep 1 will be @ 75s, rep 2 @ 74s, rep 3 @ 73s, rep 4 @ 72s. The B group will do a 5-4-3-2-1 ladder (that's laps, not minutes) @ 76s on the 2k, 75s on the 1600, 74s on the 1200, 72s on the 800, and 68 on the 400. We'll take 3:30 recovery after the 2k, and 3:00 on the remainder. I'll send the women's workout separately. See you out there Wednesday, ready to roll at 7:30.
GET TO THE TRACK NO LATER THAN 7PM TO WARM-UP.
IT IS ADVISED YOU GET THERE AT 6:45PM
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