Looks like we are going to have a few weeks of consistent tempo runs on Monday nights.
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 we will do 4 x 100 meter strides then we will begin the tempo session at the west gate (intersection of Ohio and Buckeye).
From there we will run 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 35-37 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.
Wednesday Night:
This week's track workout is 800's, though recovery will be a little longer than what we did on the trail last week, this means we can go just a tad faster. But because we are on the track we should make sure to keep a very consistent pace for each interval, and through the interval.
