Monday, October 31, 2011

UPDATED! 11/2 Wednesday and 11/5 Saturday Workouts

UPDATED Weekend Workout Plans from Jerry:

We will meet on Saturday at the Cell Tower field in Rockville at 8 am for our first cross-country specific workout.  Please be ready to start the warm up at 8 am, and we'll get going with the workout at 8:30.  The goal for Saturday is simply to get in some time on grass, and we're not going to do anything too intense.  The men will do 8-7-6-5-4-2-2-1 (that's MINUTES, not meters) with recoveries of half the time of the interval, so 4 minutes off after the 8 minutes on.  The pace should be comfortably hard, somewhere in the 10k race pace zone.  The women will do 7-6-5-4-3-2-1, with the same recovery ie 3:30 off after the 7 on, and the pace should also be approximately 10k race pace.  For those of you who have not had the pleasure of running at this location, it's a huge open field with some rolling hills, and you can run around the perimeter or into the interior as you please on your intervals.  One word of caution--folks use this as a dog park, so there are often dogs who are unleashed.  It hasn't been a problem in the past, but if you end up with dog doo-doo on your shoes, don't say i didn't warn you.  On the topic of shoes, I would recommend that you NOT wear spikes.  To my way of thinking, it's not worth getting sore the week before Veterans Day 10k, because I'd like to see some confidence-bulilding performances in that race.  We'll have a couple more workouts on grass before Seattle, so you can use spikes on the last couple of reps when we get close to the big day.  Directions to the field are found in the "Where We Run" page of

Also, there is an alternate workout for those of you who can't make it saturday (or who don't like being chased by pitbulls) on Sunday at BCC.  The warm up Sunday is at 9, and the workout starts at 9:30.  The Philly marathon group will be getting after it on the track, and if anyone wants to join in, you're more than welcome. 

If you have any questions, give me a shout.  See you over the weekend.

Congratulations to Brian Young on his 2:49 at MCM, which is more than a two minute PR. Brian has worked extremely hard and he will continue to lop time off his PR in 2012. I’m also quite pleased with Lavar’s performance. Lavar’s training was compromised by injury, and he endured calf cramps from mile 10 to the finish, but he battled through to run a very solid 2:52. Lavar is running Boston this spring, and with some injury-free preparation, he will run much, much faster.

We also had some excellent performances as our cross-country squad sharpened up for Veterans Day. The highlight of the Goblin Gallop 5k was Kristie’s stellar GRC debut. Because of her prior focus on tris and a variety of injuries, Kristie has not put together an extended period of running-specific training for quite some time, but it’s apparent to me that she’s back, and she’ll be ready to run fast at Clubs. Anna ran another solid race despite being limited by a tender hamstring for the last couple of weeks, and Maura ran well again. On the men’s side, Ryan looked extremely comfortable and handled one of the GRC Ethiopians with ease, and Jerry Outlaw and Jason looked strong. Finally, Susan braved the elements and a very slow course to easily win the AIDS 5k. Well done!

For the workout this week, we’ll be at BCC as normal. The men’s workout will be 6 x 800, 6 x 400, all with a 3 minute recovery. For the A group, the 8s will be 2 @ 72s, 2 @ 70s, 2 @ 68s, and the 4s will be 2 @ 66, 2 @ 64, 2 @ 62. The B group will do 2 x 8 @ 75s, 73s, 71s, and 2 x 4 @ 68, 66, 64.

Also, we will meet at the cell tower field for the warmup on Saturday at 8:00 am, and we’ll get the workout started at 8:30. I’ll send more details later in the week.  Here is a helpful link to the locations where we run, including Cell Tower Field (AKA Three Towers Field).  As always, check for info about the team.

I’ll send the women’s workout separately. See you at BCC on Wednesday.


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