Wednesday, October 5, 2011

Weekend Recap & Wednesday Workout

From Coach Jerry:

There was a lot of action this weekend, and some of it went great, and some of it not quite so well. Unfortunately, Paul had a tough day at Twin Cities. In the litigation business, whenever we lose a case at the trial level that we thought we would win, we consider it a delayed victory, because we know that we'll prevail on appeal. I look at Paul's performance as a delayed victory, because he did everything right in training and he clearly has the talent and determination to run sub 2:19 in the very near future. I'm fully confident that Paul will have many better days, and will be on the starting line for the trials in 2016. In happier news, we had another excellent performance from Charlie, this time in the Freedom's Run Half. Charlie is clearly in the best shape of his life, and I'm excited to see what he can do later in the season. We also had several excellent performances at the Wilson Bridge Half, led by Michelle who was 3rd overall and first American. Michelle was rewarded handsomely for her efforts, and though it wasn't quite LJ caliber money, it was a nice payday for a strong race. While Michelle missed breaking the American course record set by Laura last year by seven seconds, she would have run faster had her hard-headed coach not insisted that she run comfortably for the first 10 miles. We also had noteable performances at Wilson Bridge by Dave Burnham, who was 10th overall, Dickson who was 11th overall (and managed to write about the race for Washington Running Report to boot), Lavar and Brian, who are tuning up for MCM, and Jordan in the masters race. Well done to all.

For the workout this week, contrary to earlier reports, we will be at BCC. We'll roll at 7:15 as usual, so please be there at 6:30 for the warmup. It's getting dark much earlier, so let's try to go right at 7:15.

We're going to have several groups going for the men this week. Karl will do a 3 mile tempo at 5:15 pace, and if anyone is interested in joining him, let me know. The A group athletes who are running Army 10 will do a 4-3-2-1 ladder, the 1600 in 72s, the 12 in 70s, the 8 in 68s, and the 4 in 65 (or whatever feels comfortable). Anyone who isn't running Army but who wants in on that workout should let me know. The B group will do 4 x 1k, 6 x 500, all with a 2 minute recovery. The 1ks will be 2 @ 76s, 2 @ 74s, and the 5s will be 2 @ 70 (for the 400), 2 @ 68, 2 @ 66.

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