Standard Monday night tempo is back!
For tonight's tempo, we will start at the Iwo Jima memorial at 6:30, warm up to the Jefferson Memorial. For people meeting us on the DC side, we will be at Jefferson around 6:55, gather up at the bottom of the stairs on the water side of the 14th street bridge (here: http://goo.gl/7IzD5o).
From there, we will keep warming up to the tip of Hains point and begin our tempo session from the water fountains down there. Running up Ohio Drive on the east side of Hains point, then a left on Basin Drive to the Jefferson Memorial, finally following Rock Creek trail all the way back up to Georgetown.
The plan is for 30-32 Minutes of tempo pace, which should get us somewhere near Georgetown on the Rock Creek trail.
If you don't know your tempo pace, I suggest going to http://www.mcmillanrunning.com/ entering your latest real race, and your goal pace then looking at the training paces tab. As these get longer (over 30 minutes) you should transition to a slightly slower tempo pace to maybe even a steady state pace.
After tempo we will all gather back up at Virginia Ave and Rock Creek to jog back to VA.
A note about the next couple of weeks:
The final Bunion Derby race is on Tuesday next week http://www.dcroadrunners.org/sign-up/thurston, which means we will again skip Monday night tempo in favor of running the race.
The week after that will be another hill workout.
Then we will return to our regularly scheduled Monday night tempos.
