Monday, January 30, 2012

Wednesday Workout

FILE PHOTO: "Lil' City" age 24

From Coach Jerry:

It was a quiet week on the race front, but we'll be swinging back ito action soon.  On that note, if you plan to run Kirby's 5k on February 11, be sure to email her in advance so she can enter you at the discounted rate.  Also, if you're interested in running an indoor meet at Haverford College on February 17, let me know right away.  There is a 3k, but no 5k.  Finally, the weekend practice this week will be on Saturday.  I'll get back to everyone with the time later in the week.

For the workout, the guys will do a 6-5-4-3-2-1 ladder (that's laps, not minutes).  The A group  will go 75s on the 6, 73s on the 5, 71s on the 4, 69s on the 3, 67s on the 2, and 64 on the 1.  The B group will go  78s on the 6, 76s on the 5, 74s on the 4, 72s on the 3, 70s on the 2, and 66 on the one.  We'll take 3 minutes rest on all of it.

The women will do a 5-4-3-2-1 ladder.  We'll go 87s on the 5, 85s on the 4, 82s on the 3, 79s on the 2, and 75 on the 1, and also take 3 minutes rest on all of it.

Let me know if you have any questions.  I'll see you Wednesday at BCC.

1 comment:

Big City said...

Legend has it lil City ran all four legs of the 4x800