Week of 7/2/12 - 7/8/12

Group workouts for the week of 7/2/12 - 7/8/12
14 weeks until Steamtown Marathon!

• Monday 7/2/12 - 6:30pm track workout at Chantilly HS 
• 7 mile run:
• 1 mile easy, 5 miles @ long tempo pace, 1 mile easy
• Wednesday 7/4/12 (Happy 4th of July) - 8:00am track workout at Chantilly HS
• 20 minute warm-up
• 1200m, 1000m, 800m, 600m, 400m, 200m (all with 200m RI)
• 10 minute cool-down
• Saturday 7/7/12 - 
• Steamtown training: 17 miles @ MP+45 sec/mile
• Join for all or any part of the long run (check blog first to see who is running)

Happy training,

Holly

Weeks of 6/11/12 - 7/1/12

Group workouts for the week of 6/11/12 - 6/17/12

• Monday 6/11/12 (Mandy's b-day) - 6:30pm workout at Chantilly HS track
• 10 minute warm-up
• 2 x [8 x (200m 5-K pace, 200m recovery jog)] with 3 minute RI between sets
• 10 minute cool-down
• Wednesday 6/13/12 - 6:30pm workout at Fairfax HS track
• 10 minute warm-up
• 5 mile progression run
• Pacing - First mile should be around 90-120 seconds slower than your 5K pace, gradually picking up each mile.  Final mile will be within 30 seconds or less of your 5K race pace.
• Thursday 6/14/12 (BethAnn's b-day)
• Saturday 6/16/12 - 7:00am long run at the W&OD trail Vienna

Group workouts for the week of 6/18/12 - 6/24/12
16 weeks until Steamtown Marathon!

• Monday 6/18/12 - 6:30pm workout at Chantilly HS track
• 20 minute warm-up
• 3 x 1600m (1 minute RI)
• 10 minute cool-down
• Wednesday 6/20/12 - 6:30pm workout at Madison HS track
• 6 mile run:
• 2 miles easy, 2 miles @ ST pace, 2 miles easy
• Saturday 6/23/12 (Niagara Ultra) - 6:30am long run at the W&OD trail Vienna
• Steamtown training: 13 miles @ MP+30 seconds/mile
• Join for all or any part of the long run!  (check blog first to see who is running)

Group workouts for the week of 6/25/12 - 7/1/12
15 weeks until the Steamtown Marathon!

• Monday 6/25/12 - 6:30pm workout at Chantilly HS track
• 1 mile warm-up
• 4 x 800m (2 minute RI)
• 10 minute cool-down
• Wednesday 6/27/12 - 6:30pm workout at Madison HS track
• 7 mile run total
• 1 mile easy, 5 miles @ MP, 1 mile easy
• Saturday 6/30/12 - 6:30am long run at the Manassas Battlefield
• Steamtown training: 15 miles @ MP+45 seconds/mile
• Join for all or any part of the long run!  (check blog first to see who is running)

Week of 6/4/12 - 6/10/12

Congratulations to George Paul on an awesome job at the Ironman Hawaii 70.3 triathlon this past Saturday.  I've heard that Kelly was able to snap some pretty good shots of the race winners, including Lance Armstrong, so we will try and get those posted to the blog soon!

Group workouts for the week of 6/4/12 - 6/10/12

• Monday 6/4/12 - 6:30pm track workout at Chantilly HS
• 20 minute warm-up
• 1600m, 1200m, 800m, 400m (90 second rest interval between sets)
• 10 minute cool-down
• Wednesday 6/6/12 - 6:30pm track workout at Fairfax HS
• 10 minute warm-up
• 4 mile progression run
• Pacing - First mile should be around 90-120 seconds slower than your 5K pace, gradually picking up each mile.  Final mile will be within 30 seconds or less of your 5K race pace.
• Accelerate very gradually throughout the entire run at what feels comfortable.  The idea is to pick up speed without really being aware of it and to maintain a constant/smooth stride, no sudden acceleration at arbitrary points.  Don't check your watch frequently (once every mile or two is fine), if doing on a treadmill cover the speed and add 1/10 or more as you progress.
• 10 minute cool-down
• Saturday 6/9/12 - 8am long run at W&OD trail in Vienna
• Sunday 6/10/12 (Sammy's b-day) - 6am long run at W&OD trail in Vienna

Happy training, 

Holly