Tuesday, August 2, 2011

workout and long run

For the workout this week, we'll roll at 7:30 again. The later start seems to be helping with the heat, at least a little. The A group will do 3 x 2 mile at 10:10, 10:00, 9:50 with a 4 minute recovery. The B group will do 5-6 x 1200 with a 3 minute recovery, 2 @ 75s, 2 @ 74s, 1 (or 2) at 73s. Depending on the weather, 5 might be plenty for everyone, but we'll leave open the option for number 6 if there are any takers.

Sunday morning, we will grapple with the loss of another dutchman- Paul Zwama. His farewell run will be at 7 am Sunday from the Line. It's early because a. it's hot and b. he has to help Dirk move at 9. Comment with interest.

9 comments:

Uncle Buttweenis said...

Alternatively, Sunday is the Riley's Rumble Half Marathon in Germantown at 7am. I've heard some are running it as a progression, some as a fun run, others may be racing- I dunno. Whatever you end up doing or not doing, all are welcome to come by afterwards for some cooling off. My address is 13613 Query Mill Rd. in G'burg- you can email me if you need directions at fskoonce@comcast.net.

Karl D. said...

I'm doing Riley's as a steady run (`6min pace) after I warm up with 5 easy miles. I'll be at Scott's afterwards. I wish you could join us Paul, it was a pleasure having you around this summer.

RM said...

For a second I thought someone had (for whatever reason) put a picture of me in that yellow clog because I definitely have that same pic!

See some of you at Riley's

Big City said...

I'm up for both the wednesday and sunday runs

Ancient Chinese secret said...

I am going to run a "cheat" version of "Hansons-style 26.2K marathon simulator" http://www.runnersworld.com/article/0,7120,s6-239-399--12148-0,00.html. I will to run 3.1 miles easy before the Riley as warm up, then run Riley with my target marathon pace (6m'40s'). I'll be at Scott's pool afterward to prep for breaking Ban's record. ^_^

Goodbye Paul & Dirk and good luck to y'all.

KLIM said...

A lil bird told me that Karl split 9:36 for his 3rd 2-mile last night. Closing in...a...63. Wow.

B. Young said...

Karl, what time are you and Sam meeting before Riley's? I'm up for a breezy five miles before the race. But you're on your own once the race starts- you won't catch me dropping any six minute miles this weekend.

Matt said...

Anyone doing Leesburg next weekend? If not, I might be up for getting on the 6' train at rileys tomorrow. Brian, are you driving out there.

Sam L said...

Brian - Karl can verify but I think we're just gonna get there an hour or so before the start, I'm not sure I'll do five before-hand, but I think Karl is interested in something of that nature.