Week of 6/27/16: Workouts, Wednesday workout is on, Th track goes on…

Hi Folks,

updated on 6/28/16:  WEDNESDAY circuit is on as we made it home in time.

Thursday I’ll be heading up to the Eugene, Oregon with Sister Marion and others to see the Olympic Marathon Trials – my first time! I’ll post workouts, but if for some reason I miss a posting:  get in a good road or trail run ranging anywhere from 6-12 miles to build the base over the summer (see below).

NYCM group I’m trying to get all of you up to 13-15 mile long run by end of June. We have a good timetable until the race which includes extra weekends for make up mileage because it’s normal to miss time due to vacations, family events, and the need for extra recovery days. The upcoming three day weekend can help to chip away at accumulating 700 miles between June 18-October 30th: miles in the bank!

6/28/16 TUESDAY 9 am TEMPO group. Meet at Log Cabin, Tenn Valley Rd. Group decided they want to start at 9 am vs 8:45 am. (If you want to change the start time, can do so anytime) You’ll do usual warm-up to north end of bike path, then do 3 x 1 Mile (.5M easy between each mile)…more tba. Note: Carrie needs to start earlier and be done 9:45; call her if you want to start earlier with her also. Be ready for warm weather. Any changes I will update tonight..

6/29/16 WEDNESDAY 8:15 am..MADISON AV GYM workout is on! Solid swings, TGU and the circuit. We will direct our Summer program with changing emphasis.

6/30/16 THURSDAY 7:30 & 8:45 am TRACK at COM. (Note: I am on road to Olympic Trials in Eugene that morning and will not be at track). Shorter intervals are the emphasis this week and simulating last half mile push to finish. After the 4 x 50 (50), 2 x 100 (100):

A gp: 1 x 200 (200), 10 x 400 (2′), then add 1,000 meters after extra 30″ rest.

B gp: 1 x 200 (200), 8 x 400 (2:30) 1 x 1000.

C gp:  2 x 20, 4 x 100 (100), 2 x 20, 4 x 50 (50), 2 x 20, 1 x 400 (3:30), 2 x 100 (100) , 2 x 20.

Weekend of 7/2 & 7/3 – & 7.4: Here’s a three – day weekend coming up. Whoo Hoo! That usually meant an extra day for mileage and time to hang out, recover without having to rush to work! Take advantage of the extra day with even a modest distance of 4-6 miles and then enjoy the day

Run early in the morning to avoid the heat,  get in the miles and keep the rest of your day free.  For most of the group getting in the 10-15 mile weekend run to build or maintain your endurance.. Summertime with the extended daylight hours and favorable weather is perfect for focusing on consistent mileage to build the base for Fall racing. Even without a “race goal,” making it goal to be consistent for 12 weeks prepares you for any last minute decision to enter a half marathon, 10K, 5K, good trail races – and the base for a marathon.



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