Monday, March 5, 2012

Wednesday Workout & Weekend Wrap

From Coach Jerry:

Congratulations to Witty on an excellent double this weekend in NYC. A club record in the indoor mile and a fast 800 shortly thereafter, off of essentially no speed work, is impressive indeed. If a small town boy can make it there, he can make it anywhere. Well done!

The club records are going to keep coming, as we’ve got a full calender of racing this weekend. We’ll be well represented at the USATF 15k Championships in Jacksonville, and many of you will be in action on the roads locally. I’m really excited to see the early returns in what promises to be a great season for GRC!

For the workout this week, we’ll have multiple options for the men to choose from. The 15k gang will want to keep it short. Sam is going to do 6 x 800 with a 400 jog, 2 @ 2;24, 2 @ 2:22, 2 @ 2:20. I’d recommend that the A group men who are not running the 15k do those 8s with Sam, and then do 4 x 400 afterwards, and get rolling on the last couple of 4s. For the B group men who are racing on Sunday, or not racing at all this weekend, we’ll do 10 x 800 with a 400 jog, 2 @ 2:32, 2 @ 2:30, 2 @ 2:28, 2 @ 2:26, 2 @ 2:24. If you’re racing on Saturday, you’ll probably want to stop at 8. We can also add a C group for anyone who wants to start a little slower.

I’ll send the women’s workout separately.

On an important administrative note, if you are running SHAMROCK 5K IN BALTIMORE, please contact Andy and me, so that we can arrange for our friends at Falls Road Running to pick up your packet for you, since there is no race day pickup.

If you have any questions about what exactly you should be doing, give me a shout.

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