Week of 9/25/17: Workouts, Sat Hill Repeats…

Hi Folks,

updated 9/27/17:

> We will have Tuesdsay, hill work from “log cabin”; meet at 8:30 am (can’t go earlier due to meetings held there before our workout)…Get going by 8:40.

Berlin Marathon was the featured race on Sunday that included just about the three top marathoners in the world: Kipchoge, Kipsang, Bekele. I remembered to tape it. Unfortunately, there was a rain storm the night before the race that continued with rain the morning of the race make for puddles and slippery conditions that were accentuated through the many turns in the course; especially at their 4:40 pace. it may seem a small factor, but making many turns on a slippery road keeps tweaking your leg muscles which affect performance.

Kipchoge knew it there would be no WR after 5K into the marathon. He ended up battling with debut marathoner, Guye Adola from Ethiopia. Adola, the surprise runner of the race made it a serious race vs Kipchoge and ended up setting the fastest time for a first-time marathoner in 3:04:46; Kipchoge took the win in 2:03:32.

9/26/17 TUESDAY 8:30 am HILL REPEATS/mileage. Meet at “log cabin”, Tenn Valley road.

9/27/17 WEDNESDAY 8:15 am MADISON AV GYM CIRCUIT workout with Kees at Warren’s

9/28/17 THURSDAY...TRACK on your own, though there are a few of the group meeting in the morning (about 8:30, I believe) at Tam HS track. After the 1.5M warm-up run, 4 x 40 meters, 2 x 100 (100) stride-outs:

Two Rounds of:  (1,000 (200), 600 (200), 400 (2:30), 2 x 200 (200))

9/30/17  SATURDAY. 7:30 am. SATURDAY Hill Repeats/Cross Training. Held at Seminary College off Seminary Drive. Arrive around 7 am, park along Seminary Drive near the entry road into the college. Do your warm-up run, then run up the entry road to the first level where I’ll have the exercise stations set up. We’ll have a total of 4 exercise stations interspersed with a total of 20 hill repeats. This will be followed by Loaded Carries and tire pulls.

10/1/17  SUNDAY….time to get in a steady trail run.

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