Time for Thursday evening tempo, I know this is going to be a pain, but you can recover post run at your favorite Thursday night happy hour spot.
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 Jefferson memorial water fountain (here http://goo.gl/nzfQIX).
From there, we will jog down the west side of Hains point, where this week we will add 4 100 meter strides then we will begin the tempo session at the second bathroom. Running around the tip of HP up Ohio Drive on the east side, 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 33-35 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.
See ya there.
