In racing news Peter ran an 18:48 on the C&O Canal in the Summer Strides 5k. Good enough for a top ten finish and 1st in age group.
Workout wise we have a nice schedule this week:
Monday 8/8/11 - 6:30pm track workout at Centreville HS (we'll do Fairfax on the 15th)
- 10-20 minute warmup
- 2 x (6 x 400m) (1:30 RI) with (2:30 RI between sets)
- 10 minute cooldown
Wednesday 8/10/11 - 6:30pm tempo run at Fairfax Corner
- 6 mile run: 2 miles easy, 3 miles @ ST pace, 1 mile easy
Thursday 8/11/11 - 8:15 - 8:30 p.m. Keith and Peter at Fairfax High for a 6-8 mile progression run (faster with every mile)
Saturday 8/13/11 - 7am long run (varying distances of 3 through 18 miles) with location TBD
Sunday 8/14/11 - 8am bike ride at W&OD trail
Have a great week everyone, see you Monday evening!