Thursday Morning Track - 3-4 x 2000, 10M-10K Pace, 400 rest

Hi Everyone.  Once again only me in the morning as Big Guy is still away.  He'll be back next week.  Strength workout tomorrow as follows:

3-4 x 2000, 10M-10K Pace, 400 rest

Rest interval is the key on this one. You need to keep it a bit peppy not slow like last week on the speed workout.  Also, keep that rest interval consistent at the same pace.  Idea to to keep the HR up simulating race-like conditions.  If you are doing 4, it is an 8K or just shy of 5M workout.  Perfect timing for April or May marathoners.  Rest of you need not do more then 3 or even 2 will work.  Temperature about freezing in the morning but much lighter winds  so it should be pretty nice out there.  That said, I am looking forward to shorts and singlet weather soon!

On the racing front some really terrific performances...

Newport News One City Marathon on March 4 – Katie Poore got a 47 minute PR with her time of 5:10:20.  Way to go Katie!  We are all so proud of you 

 

RocknRoll Marathon

2:58:02 - Rodrigo Vellon, PR!!!

3:01:31 - Christie Wetzel, PR!!! And 3rd OAF

 

RocknRoll Half Marathon

1:28:31 - Kyle Edgerton

1:52:49 - Mary Kusler

1:59:59 - Clara Lau

 

Ft. Hunt 10K

38:09 – Brian Young, 3rd AG

40:09 – Andrew Simpson, 3rd AG

42:49 – Liz Ozeki, 2nd AG

46:39 – Paul Ryan, 1st AG

57:03 – Eunja Rau, 1st AG

58:57 – Anne Coia

 

See you all in the morning!

 

Rich

 

 
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