Thursday, March 15, 2012

Weekend Workouts

The 2nd Annual Forget Towson Invitational is set to take place in just two days!  We have an amazing field, with a gaggle of Georgetown Running Company competitors to complement some stellar Falls Road folks, and one really tough Howard County Strider.  Here are details for the meet:


Saturday, March 17 (St. Patrick's Day!)
UMBC's track complex
10:00 am

We bumped the start time back to 10 to accommodate those driving farther, so the men's 3k will go off at 10.  We are still planning on having a separate women's heat, which would go off at 10:20, but that right now depends on the number of women competitors we have.  If you are interested in running, let me know quick!  The 1200 will be at 10:40, and then the 4x800 will be 10:50.

However, if we do not have a separate heat of women's 3k, we will move things up a little bit, without compromising the rest for those racing the 3k and 4x800. 

I will be coming from an early morning event and expect to get there just before 10, so arrive and do your warmups as you see fit.  If you have any questions, let me know. 

CHERRY BLOSSOM WORKOUT
Saturday, 8:30am @ Old Angler's Inn

(Essentially it's 6 miles north, then 6 miles back south on the towpath)

HEADING NORTH
3 mile warm-up
2.5 miles @ CB pace (my goal is to run 5:10-5:15s)
.5 mile rest
(turn-around)
HEADING SOUTH
.5 mile rest (cont'd)
2.5 miles @ CB pace (my goal is to run 5:10s)
3 mile cool down

TOTAL - 12 MILES

I'll likely tack on two extra miles at the end bringing the grand total to 14.

1 comment:

JA$ON said...

pencil me in for a 7:45/1:49-low double...

http://www.youtube.com/watch?v=aBaYVo89mmY