Week of 9/5/16: Workouts, Labor Day Weekend, I’ll be back on 9/10..

Hi Folks,

Just doing a brief posting for this week: no wifi in our place and had to go out to post blog – after watching a cliff-hanger US Open Tennis match on TV with Nadal vs Pouille (French). Pouille survived the tie-breaker. Tomorrow we get to see our first live match ever at Arthur Ashe stadium at 11 am..Quite a venue they have for US Open.

Little interesting fact: The US Open makes more money in these two weeks than the Mets and Yankees all year – combined. No wonder they are expanding the complex!

9/5/16 Being Labor Day has the famous Hill Climb or you can get in some extra mileage; especially if you’re running NYCM.

  

 Nancy Simmons won her age group at the NYC Fifth Av Mile (5:38) and Dominic Johnson also enjoyed this unique course with a 5:09.

   
   
It’s a non-running theme, but it’s quite an emotional experience to be at Ground Zero and the 9/11 Memorial. We came out of the subway and immediately were met with the immense Oculus – the bird with two immense wings rising like the Phoenix over the complex. Then read the many names along the border of the pools where the Towers stood. We changed our Friday plans to come back and have reservations for the GZ Museum. If you ever come to NYC; allow at least four hours for your tour.

9/6/16 TUESDAY 9 am MILEAGE+HILL WORK. check with each other if group shows up; some are running on their own in pairs. But you can meet at “log cabin”, go to bike path, go right to end; turn around head back north and do 1M Tempo from 2.5 – 3.5 (just over 2nd wooden bridge). Then run back to start and add two repeats of uphill loop in cemetery across the street.

9/7/16 WEDNESDAY 8:15 am MADISON AV GYM – going on but without me there; Judi has the Circuit cards. Do Warm-up : stretch band stretches for shoulders, clean & presses, halos, goblets, hip raises and hypo deadliest – all with light weight and keep it moving.

9/8/16 THURSDAY 7:30 & 8:45 am starts TRACK at COM. Shorter intervals this week.. After warm-up 2M:

4 x 50 (50), 2 x 100 (100), 1 x 200 (200):

A gp: 10 x 400 (on the 2′ or 2:30), extra minute rest, then; 1 x 800-finish

B gp:  8 x 400 (2 1/2), minute rest, then; 1 x 800 – finish

C gp:  4 x 20 meters, 2 x 100 (100), 2 x 150 (50), 2 x 20 meters, 2 x 200 (200), 4 x 20 meters.

Weekend of 9/10 -9/11.

Labor Day holiday gives you a chance to get in some extra mileage or the Hill Climb without having to rush to work – and still enjoy family time. So getting in 8-10 M on Saturday if you’re training to build base and still do Hill Climb with Sunday off.

> NYCM gp:  Medium days runs. Saturday, 10M, maybe 3-4 Sunday. Then for Monday can do rest day or another 4-6 miles; then flat run Tuesday. I threw in a lower weekend mileage total because after 4 weeks strong training it provides a back-off weekend. So even a one time 13 miler is fine; however , if you are feeling strong enough make it a steady mileage weekend: it pays off down the line, just don’t become too “stale” or have the “dead legs”. Overall consistency is still the key. Note that you are into September now – 2 months to go. Still a good training time period, taking care of yourself: stretching, rolling, swimming, and core work.