Wednesday and SUNDAY Workouts

From Coach Jerry:

It was a big weekend for our masters women, as Lisa and Kirby kicked some booty down south.  On Saturday, Lisa won the Charleston Half Marthon in 1:29:41.  While the time was not Lisa was hoping for, the conditions were very difficult, and getting the win speaks volume about the quality of her performance.  Not to be outdone, on Sunday Kirby ran 3:04:19 in the Houston Marathon.  Kirby's training had not gone particularly well in the buildup for Houston, and she went into the race with no expectations other than to run hard.  Kirby ran very even splits throughout, and even had some gas left in the tank at the finish.  These two excellent performances bode well for GRC's masters women team at Club Nationals in the fall, and after we add the final piece to our 3-woman team, our utter domination of the field will be assured. 

We'll be at BCC on Wednesday as normal.  The men will do 8 x 800 with a 2:30 recovery.  The A group will go 2 @ 72s, 2 @ 71s, 2 @ 70s, 2 @ 69s.  The B group will go 2 @ 75s, 2 @ 74s, 2 @ 73s, 2 @ 72s. 

The women will do 5 x 1200 with a 3:00 recovery, in 87s, 86s, 85s, 84s, 83s.

We can modify the workouts as needed for those of you who are racing on Saturday at Maryland or who are not fully fit yet.  Give me a holler if you want to discuss.

There will be the usual Shop Run in Georgetown at 9AM on Saturday.  Also, an early heads-up that we'll have a workout on SUNDAY morning at BCC.  I'll supply further details later in the week.  The Sunday Long Run will be from The Line at 9AM.

See you Wednedsay at BCC.