Monday, April 1, 2013

Wednesday Workout, April 3


It was an amazing weekend for the women, as all five of our athletes who competed on the track ran outstanding races.  The headline performance, which earned her the coveted GRC Athlete of the Week, was from Hilary, who ran a 43 second PR for 5000 meters at Raleigh Relays and set a new club record of 16:56.   Hilary's race was one of the best performance ever by a GRC woman, and she is just getting started at that distance, and has a lot of room for continued improvement this spring.  

We had two other excellent 5k performances in Raleigh, from Catherine and Beth.  Catherine, in her first race on the track in 11 months, ran a PR of 17:08, and she will surely break 17 this season. Beth took a break from marathon training to run the second track race of her life, and ran an 11 second PR of 17:41.   In the 3000 at the Maryland Invititational, Susan made her long-anticipated return to the track with a solo win in 10:11.   With some competition, Susan will run much faster this spring.  Finally, Meghan started her outdoor season with a PR of 10:17.   Well done!

The men were in action as well, led by Sam who kicked off his outdoor season with a comfortable 14:43 in Raleigh. Now that Sam has broken the rust, he will begin in earnest the assault on his club records in the 5000 and 10,000.  Also in Raleigh, Joe Wiggy made his return to serious racing with a solid 14:57, which bodes well for the spring, and Matt made his major-meet debut with a PR of 15:25. At Maryland, Dave Wertz kicked off the first full track season of his young life with a strong 15:33, and JR had a nice breakthrough of 15:54.   And last but not least, Witty ran a solid 3:58 1500. We'll be seeing much more from Witty this spring.


There will be workouts on Tuesday and Wednesday this week at BCC.  Most of you will go Wednesday.

BCC has a track meet on Wednesday afternoon.  If history is a guide, we may be forced to delay the start of the workout. I suggest that we convene for the warmup at 6:30 as normal, and assess the situation at that point. If it's clear that the meet will go beyond 7:15, we can delay the start of the warmup by a few minutes.


For the men, on Tuesday we'll have the Princeton 5k crew and the Boston crew.  The 5k workout will be 4 x 1200 with a 3:00 recovery.  The marathon workout will be 4 x mile with a 3:00 recovery.

On Wednesday, we'll have the Cherry Blossom crew, and the track group that is not racing this weekend.  The Cherry Blossom workout will be 2 x mile, 2 x 800, with a 3:00 recovery.  The track crew will do 2 x 2k, 4 x 1k with a 3:00 rest.  The track crew will get together for a workout this weekend, at a time to be determined.

I'll send the women's workout separately.

See you at BCC.


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