Due to the snow covered track, black ice on much of the sidewalks and pavement, plus the low temps they’re calling for again in the morning, I’m calling off the group workout for tomorrow morning. Sorry about this.
I hope to see many of you Saturday morning at the Men’s Four Miler.
*WEDNESDAY December 12
Please join me at the AHS track at 6:00am for one of the few choices below:
Those racing the Men’s Four Miler = 4 laps of straightaway surges (jog the curves). Start at your targeted race pace and pick it up as you proceed.
Those wishing to race the NYD5K but not racing the Four Miler = 2 x 1.5 miles with a 4 minute slow jog in between each. I’ll have a course mapped out for you that is 800 on the track followed by 800 off and then finishes with 800 back on the track. Run the first 1.5 miler at 10K-10 mile pace and try to run the second 1.5 miler as close to 5K pace as possible.
Those looking to get in some social AHR miles = 5-6 conversational pace miles
SATURDAY December 15
***Come join us as a racer or volunteer for The Men’s Four Miler!
SUNDAY December 16
Our Annual Winter Solstice Run around the RTF. Meet at Greenberry’s at Barracks at 7:40am.
Week of December 3
MONDAY = 4-5 AHR miles with 5 x 15 second hill surges
WEDNESDAY = meet at the AHS track at 6:00am
Folks who are racing the Men’s Four Miler or NYD5K:
-2 x 800 at 5K pace with a slow 2 minute jog in between each.
-followed by 4 laps of surging the straights and actively jogging the curves
-75-90 second jog after the 100’s
-Finish with 2 x 800 faster than the first two!
Long base building AHR run with the last 3 miles at your MP-HMP.
Call me with any questions you might have about the length of this for you personally.
Come join us for 4-5 social miles at 6:45 at Greenberry’s Barracks.