Tuesday, February 14, 2012

Weekly Workout Plans

From Coach Jerry:

Weekend Recap

It was a big weekend for GRC, with our athletes in action in various locations. To me, the highlight was Avril Ogrodnick's GRC debut. Avril, a former Georgetown standout who has run 2:08 for 800 and 4:19 for 1500, will make the transition to longer races this year, and her solid 18:12 for 5k was an excellent start. We had several other excellent performances for the women at Kirby's 5k, led by Anna's 17:29, followed closely by Drea, Maura, Susan, LTO, and Elyse. On the men's side, Sam ran a season best (and likely GRC indoor club record) 14:37 for 5k in Boston. Sam is way, way ahead of where he was last year at this time, and that bodes well for him as the season progresses. Dave Wertz looked good in his first race of the year, winning Kirby's 5k in 16:00. On Sunday, Witty, Paul, and Outlaw braved the high winds to go 1-2-4 in the Pacers 5k as Paul and Outlaw tuned up for the USATF 15k, and Witty prepares for his first full track season since high school.

Wednesday Workout

Everyone will do mile repeats on Wednesday. For the men, we should be able to roll as one group. The A group will go 5 x mile w/ a 2:30 recovery in 5:10, 5:05, 5:00, 4:55, 4:50. The B group will do the same workout, but start at 5:15, and then go 5:10, 5:05, 5:00, 4:55. Thus, the B group can do the first rep on their own, and then the A group guys can join them. The women will also do 5 x mile, which I will detail in a separate message.

Saturday Time Trial and Workout

On Saturday at 11 am at BCC, we're going to have a 3k time trial for the men. Please let me know if you plan to participate. We'll also have a tempo type workout for the women and any of the men who don't want to run a hard 3k (likely including the Boston group) at 10. More details on the workout will follow later in the week.
As always, if you have any questions, give me a shout. See you Wednesday at BCC

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