Weeks of 7/16/12 - 7/29/12

As most of you know, BethAnn Telford is currently in round three of the Kona Inspired contest.  This is the final round that decides who wins an entry to the 2012 Ironman World Championship in Kona, Hawaii this fall.  You are allowed only one vote every 24 hours.  So, please click on the link below to help BethAnn reach her dream.

http://konainspired.thismoment.com/#cat_16_content_348

Groups workouts for the week of 7/16/12 - 7/22/12
12 weeks until Steamtown Marathon!

• Monday 7/16/12 - 7:30pm track workout at Chantilly HS
• 20 minute warm-up
• 3 x 1600m (1 min. RI)
• 10 minute cool-down
• Wednesday 7/18/12 - 7:30pm track workout at Madison HS
• 6 mile run:
• 2 miles easy, 3 miles @ short-tempo pace, 1 mile easy
• Saturday 7/21/12 - Long run at W&OD trail Vienna (time TBD)
• Steamtown training: 18 miles @ MP+45 sec/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 7/23/12 - 7/29/12

11 weeks until Steamtown Marathon!

• Monday 7/23/12 - 7:30pm track workout at Chantilly HS
• 20 minute warm-up
• 2 x 1200m (2 min. RI), 4 x 800m (2 min. RI)
• 10 minute cool-down
• Wednesday 7/25/12 - 7:30pm track workout at Madison HS
• 5 miles @ mid-tempo pace
• Saturday 7/28/12 - Long run at W&OD trail Vienna (time TBD)
• Steamtown training: 20 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