Tuesday, July 17, 2012

Wednesday 7/18 Workout


I'm certain that you're all as excited as I am by the prospect of GRC getting back into action this weekend.  We're going to have a crew of women at the Crystal City Twilight 5k, and a crew of men at the Rockville Twilight 8k.  I know that all of you who are not racing are losing sleep trying to decide which race to watch, as both promise to be glorious victories for our athletes.  The good news is you can't go wrong whichever race you pick, so get out there and support our runners in their inevitable moment of triumph!

It's going to be hot on Wednesday, so we'll adjust the workout accordingly.  For the men, the plan for now is 8 x 800 w/ a 2:30 recovery, 2 @ 2:32, 2 @ 2:30, 2 @ 2:28, 2 @ 2:26.  Depending on the conditions, we can add on a couple more reps at the end for those of you who want to do some extra volume, and/or go a tad faster the last couple of reps for those who want a little more intensity, but given the current forecast, this will be plenty.  Men that are racing on Saturday may want to stop after 6 reps. 

I'll send the women's workout separately.

We'll roll at 7:30, so meet for the warmup at 6:45. 

I'll see you at BCC on Wednesday.

- Coach Jerry

2 comments:

Johnnie Cochran said...

I am totally pissed that they split the final installment of this trilogy into two movies. Err...I mean, what is a Twilight and why do those kids look like they need a sandwich?

P Murph said...

I both appreciate that someone called out that picture and horrified that you know *anything* about the movies.