Sunday, June 3, 2012

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, 



  1. Happy Birthday, Peter! Hope to see you soon!

  2. Happy Birthday Peter!!!!

    Congrats to George on the 70.3 finish. Having to run and ride in those winds and deal with all of those Lance Armstrong fans must have been challenging. Enjoy the rest of your stay in Hawaii.

    We had a great day at PVTC today. There were probably 8 to 10 runners that went under 5 minutes in the first heat for the mile today. Doug was able to run a blistering 4:49 (unofficial) for 4th overall and I was able to sneak in at 4:58 (unofficial)for somewhere between 8th and 20th place.
    Doug also ran the 3k later in the morning/early afternoon for a great time of 9:56.

    We've got to get a group out there again for at least one of the next 4 meets.

  3. Happy Birthday to coach Peter!

    Congrats George on the big 70.3 finish. Way to go with enduring the heavy winds and crazy Armstrong fans. Enjoy the rest of your time in Hawaii.

    We had a great day at the PVTC meet today with Doug running a 4:49 mile and 9:56 3k. I was able to squeak out a sub 5 for the first time at 4:58. There were probably 10 people that ran sub 5 in today's crowded first heat. Close to 20 people able to run 5:20 or better ran in the heat.

    Now we've got to get the Rogue Racers out in force for at least one of the next 4 meets.

  4. Stupid blogger. First post vanished after I tried to publish. I wrote it again as close to the first as I could remember and published with no problem. Today 1st post magically appears. I was close!

  5. Happy Belated Birthday Peter.

    Great finish George!!! I was tracking you and some of the elite athletes on Saturday, especially Lance. I wish they had televised it, I would love to have watched.
    Nice job at PVTC track meet Keith. A sub 5 mile is phenomenal!!

    I cant make tonights track workout. I hope to be at Wed track. See you all soon.

  6. Happy National Running Day- expect everyone to be at the track tonight to celebrate with a 4 mile progressive!

  7. Tom, Congrats on your 10K race this morning - 49:16 for the 6.2 miles (you beat your "in the 8s" goal!)

    1. Congrats! Good time and some tough weather.