Tuesday, September 11, 2012

Wednesday workout at American

From Jerry:
We had some very solid performances by our athletes using the Parks half marathon as a workout, with Sam, Jake and Outlaw running 1:13:30, 1;13:46, and 1:14:38 respectively.  Andy ran a very encouraging 1:19:03 as he continues to bounce back from injury.  On the women’s side, Michelle executed her mission to lead the 1:35 pace group to perfection, crossing the line in 1:34:50.  

This coming weekend, we will be running races as races, not workouts, with our distance group competing in either the Philly or Navy half marathons on Sunday, and many of our 5k-10k group running the Run Geek Run 8k on Saturday. I’m looking forward to some big PRs, and all-around excellent results.


1)     If you’re running Run Geek Run 8k and you have not yet registered, you need to do so immediately.  And if you’re running and did not receive the logistics email from Maura, our race captain, please alert her and me that you will be there.

2)    Because of the heavy race schedule, there will be no practice this weekend.  We will be back on the cell tower field the following Saturday, September 22. 

3)    Consider volunteering as a guide for visually impaired athletes at the Wilson Bridge Half Marathon.  

4)    If you plan to run USATF Club Cross Country, which I hope you all do, you MUST have an active USATF membership.  Please do not leave this to the last minute.  It’s simple to register on-line, so please do so promptly.  If you have any questions about registration, give me or Charlie a shout.


The workout is at American this week and next week.  Because of the lack of lights at AU, we need to start promptly at 7 pm.  Those of you who are driving should plan to meet at the track at 6:15 for the warm up.  Those of you who are using Metro should plan to meet at Charlie, Sam, and Witty’s house near the Tenleytown metro at 6:10 to drop off your stuff and get ready to jog over.  Their address is available upon request.

Because we’re racing this week, we’ll keep the volume for the workout on the low side, so that we can be reasonably well rested.  The men who are running the 8k will do 6 x 800 with a 3:00 rest.  The targets for the A group will be 2:26, 2:24, 2:22, 2;20, 2:18, 2:16.  The targets for the B group will be 2:30, 2:28, 2:26, 2:24, 2:22, 2:20.  The Navy half men will do 6 x 800 in 2:34, 2:32, 2:30, 2:28, 2:26, 2:24.  For administrative convenience (and you all know that my convenience is the team’s top priority), you’ll start at 6:50, then run your last 4 with the B group. 

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