Tuesday, September 4, 2012

Wednesday 9/5 Workout

From Coach Jerry:


The fall season is off and running, and to prove it, we had some very solid performances at Kentlands 5k. The times were slowed by extreme humidity, but this observer liked what he saw nonetheless. The men were led by the resurgent Jake Klim, who was 3rd in 15:48. Jake is not race sharp, to be sure, but after his very lengthy absence from competition, the fact that he was able to run hard and pick up a few dollars at a competitive race in the process is a great sign. Dave Wertz ran a very strong 15:55 for 4th, and impressed his adoring wife Carolyn and baby daughter Zella. Dickson opened his season with a solid 16:27. Finally, JR Roberts impressed in his GRC debut, running 16:38, his fastest 5k in several years. He's a young fellow to keep your eyes on in the weeks and months ahead. On the women's side, Meghan Lockett and Hilary May ran together for the most of the race, and finished in 2nd and 3rd in 18:29 and 18:36, respectively. It was a solid start to Meghan's quest to qualify for Foot Locker high school nationals, and Hilary's quest to make the transition from an excellent collegiate middle distance runner to an even better post-collegiate 5k-10k runner.

We also had solid performances at two alumni cross country races. Charlie Ban ran 16:05 at the Richmond alumni race, leading the way for the old-timers. The previous week, Joe Wiggy ran a very conservative 16:05 at the Lock Haven alumni race, good enough for 5th overall and second alum. Well done to all!


1) We will be at BCC this Wednesday, then at American the next two Wednesdays (Sept 12 and 19). As the date gets closer, I'll send logistical information about the gear drop for Metro users at Charlie/Sam/Witty's house. 2) We will begin Saturday morning workouts this week at the cell tower field. I will send more detailed information later in the week. The field is not Metro accessible; if you need help finding a ride, let me know. 3) There will also be a workout this Sunday morning at BCC geared towards the half marathon group, as a final hard effort before their inevitable humongous PRs at Philly/Navy. Anyone who can't make it Saturday but wants to get in a workout this weekend is also welcome.


The men will do 2 x mile, 4 x 800, all with a 3:00 recovery.  We may still be dealing with this brutal humidity tomorrow, and if we are, the workout will feel a whole lot more difficult than it looks on paper. 

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