This evening's tempo run is going to be pretty standard. 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).
This week we will start right at the Jefferson Memorial, running down the west side of HP around the tip and back 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 39-40 Minutes of tempo pace, which should get us somewhere near Georgetown on the Rock Creek trail.
For people running MCM, this should be your last big tempo workout, cutting it down to 15-20 minutes next week, and then to just one mile at Marathon pace the final week.
People running later marathons will not increase much more in terms of time, but should try to run progressively faster during the tempo portion.
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.
