Week of 1/29/18: Workouts, Saturday Hill Repeats, Track, records

Hi Folks,

updated 2/1/18;

Two weeks to go until Couples Relay (2/11/18), so find a running partner and get in speed-work so you run a good steady fast pace for the two mile leg. Shorter interval distances to help prepare for the two-mile race distance.

LMK if you are attending the Saturday Hill Repeats/ Cross Training workout by Thursday night so I have a head count. As of Thursday the Sat HR workout is a go with Alyce, Peter, two others, Carrie, Lee, Michelle W., Simone, Lisa L.

Records: Nothing like a $200,000 pay day for first place to bring out the best in talented runners. The Chartered Dubai Marathon saw  historical performances set with the fastest 3-7th place for the men (all Ethiopians): 2:04:00 by Mosinet Geremew Bayis, 2:04:02, 2:04:6, 2:04:06, 2:04:08, 2:04:15, 2:04:44!

Imagine running 2:04:15 for 6th and earning $12K; while a 2:04 by the winner netted $200K! Prize money went: $200K, 80K, 40, 20K, 13K , 12K (This is why I like time bonuses to reward excellent performances and depth of the field ). Man how do you pick your Olympic marathon team when a country has such depth! At halfway some 61:36 (2:03:12 pace), 1:27:32 at 30K (18.6M) which is 2:03:08 pace; then the winner ran 4:24 mile pace from 41K to 42K (finish). Amazing!

The women’s field saw four women under 2:20:00  led by Roza Dereje Bekele in 2:19: followed by 2:19:30, 2:19:36, 2:19:53) plus 2:20:13, 2:21:45.  Fifteen women broke 1:10:09 at 13.1 miles!

Training tips:

1/31/18 WEDNESDAY 8:15 am. MADISON AV GYM workout with Kees at Warren’s with the 100 Swings/exercise routine followed by the Circuit and Deadlifts.

2/1/18 THURSDAY 8:15 am (warm-up; starts 8:30) TRACK at Tam HS. Shorter distances this week as you prepare for the Couples Relay. After the 1.5M warm-up, 4 x 20 meters, drills. Then two rounds of:

(2 x 200 (200),jog to 300 start and run 2 x 300 (100), 1 x 400 (on 3′) then 1 x 600 (200))

2/3/18 SATURDAY 7:45 am start. HILL REPEATS/Cross Training. Seminary college off Seminary Drive; park along Seminary Drive by entry road to college (keep noise level down at this early hour: condos right nearby). Arrive around 7:15 for warm-up run; then run up entry road to where I have the stations set up. We will have 4 exercise stations with sets of 5 hill repeats for the workout. Followed by Loaded Carries, tire pulls and hip work.($5 fee). Next we’ll have to plan on RRGrade Run for February.

Let me know if you are joining in by Thursday night (weather looks clear).

So far:  Simone, Michelle, Carrie, Lee, Grayson, Alyce, Peter, two others, Shirley, Lisa L

1 thought on “Week of 1/29/18: Workouts, Saturday Hill Repeats, Track, records”

  1. Hi Kees! We have met before — my husband, Tom Oprendek and I will be there on Saturday morning as will our friend, Pam Bittner whom I believe you’ve met. Thanks so much!

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