Week of 7/13/15: Workouts, out this week; TH track is on..

Hi Folks,

2015-07-13 17.41.24Just a quick note regarding this week: I will be out on short vacation break but Mike Holland will head up the track workout Thursday morning; meanwhile the Tuesdayhill repeats/tempo and Wednesday weight training will not be held.

7/14/15 TUESDAY 9 am group, decide on your run meeting place for some steady mileage.

7/15/15 WEDNESDAY  – no weight training scheduled this week.

7/ 16/15 THURSDAY 7 am TRACK is on. Bring your watches as the display clock will not be there. I’ll have 400’s again to keep the format simple. This time practice hitting your realistic goal for 5K pace for the 12 reps: the effort will accumulate, that’s why you want to keep it accurate…Once you can hit your goal pace for breaking 20:00 for 5K with 1:35’s on the 2:30; switch to the 400’s on the 2:00 but don’t go faster than 1:35. The reduced rest will be difficult enough.

2015-07-13 16.22.43A gp:    13 x 400 (on the 2:00)

B gp:   12 x 400 (on the 2:30)

C gp:   Warm-up:  4 x 50 (50); then 2 x 200( 200), 2 x 400 (on the 3:00), then an extra minute break; then 2 x 400 (on the 3:00) again;  then 2 x 200 (200).

Congrats to Judi Shaffer for completing her first half ironman distance at the Vineman Triathlon on Sunday. (8:20:24:  56:48 – 3:49:15-3:18:26)  . Apparently the run portion turned out to be quite warm…Kevin Porter also did the event with a sore back: 6:59: 47-3:17-2:34)…All in all a good day for our first timer and experienced triathletes.

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