Week of 8/15/16: Workouts,

Hi Folks,

I did add some of the remarkable stats that were set in the Women’s 10,000 meter final in last week’s post. History was set!

8/16/16 TUESDAY 9 am TEMPO. Meet at “log cabin”, off Tenn Valley Rd. Warm-up to north end of bike path for warm-up. Run .5 – 1.5 – 1.0 Tempo pickups with .5 easy in between in each Tempo split. Those running NYCM and Chris need to add 4 miles to get in the 9-10 total; perhaps towards Tenn Valley past log cabin.

8/18/16 THURSDAY 7:30 & 8:45 am starts for TRACK at COM. Longer intervals for this workout. 4 x 50 (50), 2 x 100 (100).

A/B gps: Two Rounds of:  1000 (200), 800 (on 5:00), 600 (200). NYCM group add mile at 10K-half marathon pace;  Chris add 1 Mile at 95″ pace.

C gp:  2 x 20 meters, then 2-3 rounds of:  400 (3:30), 200 (200), 2 x 100 (100).

Weekend :

NYCM group gets in 16M solid (second time); next week 18 over two days.

Leave a Reply

Your email address will not be published. Required fields are marked *