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
- 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)
Hey guys! Tomorrow is supposed to be pretty hot. How do you feel about pushing the tempo run start time to 7:30pm tomorrow night at Chantilly HS? If everyone could be warmed up and ready to start at 7:30pm we should be able to finish the run before it gets dark!ReplyDelete
Sounds like a plan! See everyone at 7:30 tomorrow!ReplyDelete
What 7 mile run? You must mean 5???ReplyDelete
Is there an alternate Steamtown training program that would SLOWLY ramp up our long run mileage for those who did not train and run Niagara. I have a feeling if I try to run from 8 miles to 13 miles in one week....injuries are a sure thing!! Not good.ReplyDelete
This is the exact same program that we used for Steamtown training 2 years ago with a lot of success. I'm going to send you a copy of the plan via email. I'll also send you the link to the program that you and I used for Shamrock training prior to that if you want to compare. If anyone else wants a copy, just let me know!
I plan to run on Saturday, despite the heat. I plan to run 12 miles at 9:40 min/mi, but will start at whatever time the 17 milers need to. Then I will just go to Starbucks and use my FREE DRINK coupon. Sweet!ReplyDelete
Hannah and I are running 13 miles at an 8:45 pace, probably really early since it's suppose to be another 100 degree day. Then I'll hopefully find a waterhose (sprinkler, slip and slide?) and just lay there :)ReplyDelete
George and Kelly, The 4th party was a blast. April, the boys, Anni and I had fun. I was so worn out that I fell asleep before everyone else last night. Might have been a s'mores coma. Going to run 10 miles at 9.6 mph tonight to burn it all off. Thanks!!!ReplyDelete
What time is everyone showing up to run tomorrow? As much as I hate getting up super early, its suppose to be upper 80s/90s by 9am tomorrow :(ReplyDelete
I was thinking about 6:30, but I only have to do 11 miles.ReplyDelete
6:30 was what I was thinking as well. Let's do that.ReplyDelete
Dear Run Club-ReplyDelete
Hannah and I won't be here this Saturday for the long run, so we are running our 15 miles tonight on the WO&D (starting from our apt. and running 4.5 miles past the Vienna meeting spot). Anyone interested in joining for part of the run? Let me know. Otherwise, see you all next Monday night.
Have a great run. We will miss you two this weekend.ReplyDelete
and p.s. HAPPY BIRTHDAY TO HONEY BADGER GEORGE PAUL :)ReplyDelete