Wednesday, February 6th Workout and Results

RESULTS

It was a banner weekend for Sean, as his excellent race at the USATF Cross Country Championships allowed him to earn a spot on the US team for the World Military Cross Country Championships, which will be contested on March 16 in Serbia.  Representing your country in an international competition is the highest honor an athlete can receive, so let's give a hearty GRC mazel tov to Sean.  Well done, young man! 

We had some other noteable results this weekend as well. Susan made her long-awaited return to the track, and ran a very relaxed 5:14 to win the PG County All-Comers meet.  Also at the PG County meet, Chuck and Matt went 1-2 in the mile in 4:34 and 4:35 respectively, with Chuck running a PR.  Last but not least, Meghan ran well in the USATF xc junior race, finishing the 6k in very challenging conditions in 23:10.  We're going to see great things from all four of those athletes on the track later this season.

ADMINISTRATIVE

Most of you are not sending me weekly training updates.  It would be very helpful to me if more of you got into the habit of sending me a short email every week.

I need to submit the entries for the Princeton indoor meet in the next few days, so if you're planning to run, please let me know promptly.

Everyone who intends to run Cherry Blossom should have sumbitted an application for a seeded entry directly to the race folks.  If you have not done so, time is running short.

We will have practice at BCC on Saturday morning.  I'll send the details later in the week.

WORKOUT

We'll be at BCC for the normal 7:15 start, so meet for the warmup at 6:30.

This week will be one of the rare occassions this training cycle when most of the men can do essentially the same workout.

The marathon group will do 5 x mile with a 2:30 recovery.  Most of the B group should plan to do the first 4 of those miles.  Most of the A group should plan to do the last 4 of those miles.  Witty is going to do a short workout to get ready for his assault on the 3k club record in Boston, so if anyone wants to join him, they're welcome to do so, but for most of you, some variation on the mile workout will be appropriate.  If you have any questions on what makes sense for you, give me a shout.

I'll send the women's workout separately.

See you out there tomorrow.

Jerry