Wednesday Workout, April 24

 
RACES

It was a banner day for GRC at Pikes Peak, with PRs and fast times all around.  Indeed, there were so many excellent performances that I will not be able to do justice to all of them, for which I apologize, but that's a problem I'd like to have more often.  For the women, Lindsay ran a humongous PR and club record of 34:38.   Lindsay has now made the big time--anybody can be a 6-time All-American, but setting a GRC club record is truly something to write home about! Maura ran a very solid 36:28.  On the men's side, Joe Wiggy led the way in 30:31, which was a big PR. Wiggy is now officially back to full fitness, and we're going to see more PRs from him this spring.  We had additonal PRs from Jake in 30:52, Matt in 31:27, and Dave O in 32:26.  Jake's old PR was from 2010, and even during his recent string of success he viewed that time as out of reach, so this was a great accomplishment.  Matt bettered his PR by 44 seconds, and he is improving every race.  It took Dave O 37 years to break 33 minutes, and he's now done it twice in less than 6 months.  Outlaw and Dave Burnham ran road PRs of 30:48 and 30:54, their best performances in several months.  Outlaw has worked hard to come back from injury and this breakthrough was well-earned.  After this excellent performance, Burnham will no longer be able to rely on his "the baby kept me awake" excuse, as we now see he's capable of sub 31 on 3 hours of a sleep a night.  When he gets back to 4 hours sleep a night, we'll insist on sub 30.  Murph continued his late season surge with a road PR of 32:20.  Breezy and Scott both PR'ed in 34:44.  Well done!

Also on the roads, LTO ran GW Parkway, the second leg of her 10 mile triple crown.  Due to some logistical difficulties, she ended up treating it as a hard tempo, but she will be ready to go at Broad Street in 2 weeks.

We also had some notable performances on the track. Witty ran 3:57 for 1500 at Princeton, finishing with an outstanding last 800 off a very slow early pace, and showed that he is ready for a big 5k PR at Penn Relays. Susan and Meghan ran the 3k at Princeton, and although neither of them were pleased with their times, they are both well-positioned for a major breakthrough later this spring. Finally, Sam ran the 10k at Mt. Sac Relays in Walnut, CA. Despite his best efforts, Sam was not able to achieve his goal, but the fact that Sam earned the right to compete in such a prestigious meet is a great accomplishment.  Sam will head back there next year to tend to some unfinished business.

 ADMINISTRATIVE

The workout on Wednesday is at American University. There will be sufficient daylight to allow us to start at 7, so if you're driving to AU, meet for the warmup at the track at 6:15. If you're metro-ing, give Charlie a shout and he'll arrange a time to meet at his house for a bag-drop and run over to campus. 

For the majority of you who are not racing this weekend, we will have practice on Saturday morning at BCC, at a time to be determined.

WORKOUT

The mens 5k track crew (ie the guys who did the workout on Saturday) will do 5 sets of 4 x 400, with a 90 second rest within the set, and 3:30 between sets.  The targets will be 70s on the first set, then 69s, 68s, 67s, 66s.  If anyone who ran Pikes Peak wants to do a maintenance workout, let me know, and we'll get it figured out.  If you ran Pikes Peak and you need a few days to recover, that's fine too, as we'll get after in on Saturday.

I'll send the women's workout separately.

See you Wednesday at AU.

Jerry