Wednesday 8/29 Workout

From Coach Jerry:

RACE RESULTS

The fall season got off to a great start last week, with 3 of our stars making triumphant returns to competition after lengthy absences due to injury. In the highly competitive NOVA Coach's 5k at Bluemont Park, Jerry Greenlaw and Samantha Kirby Cole bested the huge field to get the wins. The outcome was in question at the half way point, as Outlaw had to contend with a long-haired, trash-talking 9 year-old on rollerblades who was going for the blue ribbon, but Outlaw was able to call on his superior strength to prevail in the final mile. Kirby used the home course to her advantage and eked out a win over her closest pursuer, who was a mere 6 minutes behind. In a slightly less competitive race, Michelle Miller cruised to the win in the Annapolis 10 Miler. What is noteworthy about these performances are not the times, which were pedestrian by the high standards of each of these runners, but the fact that Outlaw, Kirby, and Michelle are racing at all. Each of them has dealt with serious injuries in the last few months, and their return to fitness is wonderful news.

ADMINISTRATIVE

1) If you're running Kentlands 5k, please let me know, as several of our athletes are looking for a ride to the race. It would behoove those of you who plan to run to register in advance, as this is a very popular race, and the on-site registration lines are long on race morning.

2) Unfortunately, we will have several Wednesday nights this fall when we cannot use BCC due to high school games. On September 12 and 19, the current plan is to use American University. I recognize this option is inconvenient for some of you, but at this point it looks like the best bet. One bit of good news for those of you who use Metro, you will be able to leave your stuff at the home of Charlie, Sam, and Witty, which is very close to the Tenleytown stop, and run over to the track. I will keep you posted on the specifics as those dates get closer.

3) Don't forget that Saturday workouts on the grass start on September 8. 

WORKOUT

Because the weather is getting cooler and the days are getting shorter, beginning this week we will return to our normal start time of 7:15, meaning the warm up starts at 6:30.

 

We will do 3 x mile, 5 x 600, with a 3:00 recovery after the miles, and 2:30 after the 600s.  I'll see you Wednesday at BCC for a 7:15 start.