Weekend Workouts

From Coach Jerry: 

We’ve got a big weekend of workouts ahead of us. On Saturday, we’ll have the women’s workout and the non-Boston men’s workout at 10 (so meet for the warmup at 9:15). I’ll send a separate email to the women with the details. Any men who want to come out on Saturday should give me a shout and we’ll get a plan together.

On Sunday, for the Boston men, we’ll have another highly-structured workout. We’ll get started precisely at 9, and then the drill will be as follows:

30 minute warmup off the track
change shoes
5 mile tempo at marathon goal pace (or slightly below)
change shoes
40 minute run off the track, approx 6:30-40 pace
change shoes
4 mile tempo progression
20 minute warm down

My back of the envelope calculation is that this will be about 22 miles total. Needless to say this is going to be a very challenging workout, so please take it light the next couple of days, particularly if you ran the workout last night.

Please remember that the shoe-change breaks should be as short as possible. This is not a continuous run, but you don’t want to be chit-chatting during the breaks either.

As we did last time, I’d like to keep as many of you together as possible on the tempo segments, so let’s have a group right around 5:55-6:00 on that first segment. For that group, the second segment will be something like 5:50-5:45-5:40-5:35. Dickson’s first segment will be around 5:30, and the second segment will be something like 5:25-5:20-5:15-5:10. We should have some A groupers jump in with Dickson for part or all of the workout as well.

I will meet you on the track, ready to go for the first tempo segment, at 9:30. My schedule Sunday is tight, so please get going on the warmup right at 9.

If you have any questions, let me know.

See you this weekend.