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