Sunday, June 10, 2012

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!


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
  • Saturday 6/30/12 - 6:30am long run at the Manassas Battlefield

18 comments:

  1. Wow! Steamtown training time about to start. Like the long run times. Will try 13 at 6:29/mile on 6/23.
    Good luck to the Niagara Ultramarathoners. You guys are amazing.

    ReplyDelete
  2. BTW... Wednesday 6/20 track is changed to Madison HS due to the youth track practices held at Fairfax HS.

    ReplyDelete
  3. Who's coming to track tonight? James Madison HS- Vienna

    ReplyDelete
  4. Good luck to everyone headed up to Niagara this weekend, you guys rock!!!

    ReplyDelete
  5. Saturday's run on the W&OD has officially been delayed until 7:00 AM (since it's not that long and I'm tired)

    ReplyDelete
  6. Hey everyone! Just got back from Niagara last night. I will try to get pictures of the race posted up on the Facebook page in the next day or two. Thanks so much for all of the well wishes! The race was SO much fun!

    ReplyDelete
  7. Madison tonight for track??? (to avoid the group at FFX that won't move)

    ReplyDelete
  8. Helllllooooo team. Long time no talk. Congrats to you freaks who ran the Niagra ultra. I'm quite jealous. Hope everyone's running and training is going well. Mai-An and Grayson say "hello".

    I wanted to ask a quick question to see if any of you have experienced this. Recently, I started to get tingling arms when I run. This was not an issue before except for long runs, where keeping my arm in a bent position for too long caused it to fall asleep due to poor circulation. I'm now starting to see this issue even just 2-3 miles into a run. Anyone know what it might be?

    ReplyDelete
    Replies
    1. I don't know. Are you keeping your upper body really tense when you're running? No history of neck injury or thoracic outlet syndrome?

      Delete
    2. No to all of the questions Keith. Upper body technique hasn't changed since I last saw you guys.

      Delete
  9. I've had my arms and hands go numb early on in a race usually when it's really hot or the course is very challenging (huge hills). It always goes away after a little while.
    I've never had it happen in a training run though.

    By the way if you are running why not run with us? You could have joined us when we passed your house on long runs during our Niagara training.

    ReplyDelete
  10. I second Kelly's comment... do you not love us anymore? You only want our free PT advice... not our company. So sad.
    :-(

    ReplyDelete
  11. The Innocent 17 Year Old GirlJune 29, 2012 at 5:29 PM

    HAHAH... fried... :)

    ReplyDelete
  12. Ready for a big 15 tomorrow. Everybody still going at 6:30? Will be 78 degrees and 70% humidity. Great for marathon + 45 seconds pace.

    ReplyDelete
  13. Actually, think I will run at WOD Vienna tomorrow. Battlefield will be rough for the pace I want to keep.

    ReplyDelete
  14. Hey everybody! Due to the crazy rain, tomorrow's run will be moved to the W&OD trail at 7am. Hope to see you there! We'll try to plan another Battlefield run soon!
    :-)

    ReplyDelete
  15. Very warm run on the WOD this AM. Able to get the 15 miles in 1:42 despite feeling like I was running in soaked swim trunks for the last 4 miles. Sorry I missed Mark and Holly. Really looking forward to all the fast times and PRs at Steamtown.

    ReplyDelete