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August 31 August 31 workoutFirst - I'm sure we've all had a hectic end of summer month; it just feels like we're out of sync on these workouts. We're meeting at the regular place tonight at the regular time: Starbucks parking lot Connecticut Ave@ Cap Crescent Trail.
There are two options for this workout depending on whether you are running in the Virginia Beach Rock n Roll Half Marathon.
If you are running the Half Marathon - this will be a light 4-5 mile run. Throw in a few 30 second striders to get the race pace feel, but don't push beyond that.
If you are not running the Half Marathon - we're doing a repeat of last week. 1 mile at Long Slow Distance, 1 mile at 10 mile race pace and 4-6 half miles at 5k race pace. The warm down will be 1 mile at LSD pace.
see everyone tonight,
Ram August 01 August 3rd Silver Sprungreminder: we are meeting in downtown Silver Spring this Thursday at 6:30pm. Its just a 4 mile fun run followed by smoothies (anyone up for dinner?) The location is the turf field on the corner of Ellsworth and Fenton (www.silversprung.com) We'll review time trial performances and discuss adaptations you feel you need in your training. Happy Running |
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