Weeks of 8/20/12 - 9/2/12

Happy Saturday afternoon, Rogue Racers!  I'm sorry I fell a bit behind with the blogging last week.  :-(  Just a quick note... by request, the Monday night track workout is going to moved back to 6:30pm, but we'll keep the Wednesday night track workout at 7:30pm.  Another quick note... because Justin and Hannah decided to get married on our long run day (can you believe the nerve of those two?), we will schedule our long run for next Friday night.  Hope everyone has enjoyed the cooler running temps for the past several days!

Important info for the week of 8/20/12 - 8/26/12

7 weeks until Steamtown Marathon!

• Saturday 8/25/12 (Bob L.'s birthday)

Group workouts for the week of 8/27/12 - 9/2/12

6 weeks until Steamtown Marathon!

• Monday 8/27/12 (Justin's birthday) - 6:30pm track workout at Chantilly HS
• 20 minute warm-up
• 1000m, 2000m, 1000m, 1000m (400m RI)
• 10 minute cool-down
• Wednesday 8/29/12 - 7:30pm track workout at Madison HS
• 6 mile run:
• 1 mile easy, 5 miles at mid-tempo pace
• Friday 8/31/12 - 6:00pm W&OD long run
• Saturday 9/1/12 - (Hannah's & Justin's wedding!)

If anyone is up for a group morning run on Monday 9/2/12 (Labor Day) please leave a comment below to let the group know!

Happy training, 

Holly

Weeks of 7/30/12 - 8/19/12

Groups workouts for the week of 7/30/12 - 8/5/12
10 weeks until Steamtown Marathon!

• Monday 7/30/12 - 7:30pm track workout at Chantilly HS
• 20 minute warm-up
• 6 x 800m (1:30 RI)
• 10 minute cool-down
• Wednesday 8/1/12 (Bob V.'s b-day) - 7:30pm track workout at Madison HS
• 8 mile run:
• 1 mile easy, 6 miles @ long tempo pace, 1 mile easy
• Saturday 8/4/12 - 6:30am long run at W&OD trail Vienna
• Steamtown training: 13 miles @ MP + 15 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 8/6/12 - 8/12/12
9 weeks until Steamtown Marathon!

• Monday 8/6/12 - 7:30pm track workout at Chantilly HS
• 20 minute warm-up
• 2 x (6 x 400m, 1:30 RI) with 2:30 RI between sets
• 10 minute cool-down
• Tuesday 8/7/12 (Edie's b-day)
• Wednesday 8/8/12 - 7:30pm track workout at Madison HS
• 6 mile run: 
• 2 miles easy, 3 miles @ short tempo pace, 1 mile easy
• Thursday 8/9/12 (Tim's b-day)
• Friday 8/10/12 (Megan's b-day)
• Saturday 8/11/12 (Mark's b-day) - Long run at W&OD trail Vienna (time TBD)
• Steamtown training: 18 miles @ MP + 30 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 8/13/12 - 8/19/12

8 weeks until Steamtown Marathon!

• Monday 8/13/12 - 7:30pm track workout at Chantilly HS
• 20 minute warm-up
• 1 mile (400m RI), 2 miles (800m RI), 2 x 800m (400m RI)
• 10 minute cool-down
• Wednesday 8/15/12 - 7:30pm track workout at Madison HS
• 6 mile run:
• 1 mile easy, 4 miles @ mid-tempo pace, 1 mile easy
• Saturday 8/18/12 - Long run at W&OD trail Vienna (time TBD)
• Steamtown training: 20 miles @ MP + 30 sec/mile
• Join for all or any part of the long run (check blog first to see who is running)

Happy training, 

Holly