Wednesday workout, Sep 9, ON THE MALL

RACES

The men got into action this weekend with victories at Kentlands 5k, National Press Club 5k, and the Larry Noel 15k. At Kentlands, Mike, Kieran, and Stewart went 1-2-3 in 15:17, 15:18, and 15:19, with Sam 5th in 15:47, and Sean 6th in 16:04. This was Mike's first race of 2015, and he looks none the worse for wear after injury limited him in the spring. Indeed, Mike appears to be in better shape at this point in the season than in his previous two years with GRC, so we're going to see him make up for lost time this fall. Kieran is gearing up for his shot at qualifying for the Trials in the half, and his very comfortable effort on Saturday is more proof that he's on schedule for a major breakthrough in October. Stewart is already in mid-season form, and he's going to be ready for some big PRs in the coming weeks. Sam is also working his way back into shape after some nagging injuries hampered him in the spring, and this controlled effort was another step in the right direction. Sean is taking a patient approach in his training, and he will be ready to roll when the real racing starts. At the Press Club 5k, Pat K led from the gun, winning by over a minute in 16:33. Pat is getting ready for a big PR in Chicago, and while he was hoping for some competition on Saturday to push him, his training is right where he wants it to be. Dickson was equally dominant at the Larry Noel 15k, which he won by 4 minutes in a very controlled 54:33 on a hilly course. Dix is also in full marathon prep mode as he gets ready for a big effort at MCM.

WORKOUT

On Wednesday we will be ON THE MALL for a 7:15 start, so meet for the warmup at 6:30. The long-promised specifics are that we use the interior loop between 4th and 7th Streets, which is very, very close to 800 meters (it may not be exact, but as we like to say in that part of town, it's close enough for government work). The drill is that we muster on the 7th street side, on the north corner of the loop. If you're driving, there is ample parking on the roads around the mall. If you're taking metro, the Smithsonian stop is a few blocks to the west (exit on the mall and walk towards the Capital, cross 7th street, and the meeting spot is on the north side of the loop). If you're taking the red line, go to Gallery Place, exit at 7th street, and proceed south towards the mall. It's less than a 10 minute walk. I will be there at 6:30 to watch your stuff during the warmup.

I'll send the women's workout separately.

See you on the mall on Wednesday.

Jerry