All,
Great job by Jack Nolen in Jersey City this morning. He wa sjust 9 seconds off of his PR. Good luck to everyone running Boston tomorrow. It looks like a tailwind year. Should be fast.
Here is the Jim Thorpe taper: Tuesday 3 x 1600 w/100jr at MP. Wednesday 1 mile wu, 2 miles at MP, 1 mile cd. Thursday-1 mile wu, 1.5 miles at MP, 1 mile cool down. Friday-off. Saturday 1/2 mile wu, 1/2 mile at MP, 1/2 mile cool down. Sunday-Race. Have fun.
Others and Broad Street (BS is only 2 weeks away).
Tuesday-2000(10 mile pace), 1600-10k pace, 1000-5k pace all with a 400jr.
Wednesday-4-8 miles.
Thursday-4-8 miles + 6 x strider.
Friday-6 miles at 10 mile pace. Others-4 miles at 10 mile pace.
Saturday-7-10 miles.
Have a great week.
Kevin
All,
Great work today! I'm sure there were a ton of PRS. When was the last time Broad Street and Boston had good temps with a tailwind.
Take a recovery week or 10 days and then let's get after it. If I was you, I'd do a little bit of quick work and then jump in the Distance Fest on May 26 at Henderson. Run a mile or a 5k or really be ambitious and run the 800. It's a fun meet. The Penn Fusion 5k in town is also a good chance to race on May 30. We'll gear the next couple of weeks towards shorter, faster workouts. We'll also have an open meet on June 8 at Henderson.
Here is the training for the week.
Tuesday-1600 at HMP, 400 jr and then 4 sets of 300s w/50 wr and 50 jr after each one and a 500jr between sets. Run them at mile pace.
Wednesday-4-8 miles
Thursday-4-8 miles w/6 x a 1 block hill near the end. Sprint up, walk down on the hill sprints.
Friday-2400 at MP, 400 jr, 800 at mile pace, 400 at 800 pace and then 2 x 200 fast. All with a 400jr.
Saturday-4-10 miles.
Have a great week.
Kevin
All,
I hope all of the Moms out there had a great day. I just became aware of the fact that last week's post didn't publish. Good job by the Broad Street Crew. It was a nice day for it.
LMK what you have coming up. Use that BS or spring marathon fitness to do some racing. You should definitely try to jump in the Distance Festival on May 26 at Henderson. It's a fun night of distance races. Try to hit some local 5ks.
Here is the training for the week:
Tuesday-1600 at HMP, 400 jr, then 6 x 600 at 5k pace with a 200jr.
Wednesday-4-8 miles.
Thursday 4-8 miles with 6 x striders.
Friday-1600 at MP, 200 jr, Run a 1200 at mile pace, jog a 400, run a 400 as afst as you can. Rest for 5:00 and then do 4 x 200 w/200jr at 800 pace(so pretty fast).
Saturday 6-11 miles.
Have a great week.
Kevin
All,
I hope everyone is having a great week. We had our daughters graduate from college this weekend. Of course, both on the same day. It's a very exciting time for them. They're both planning on staying active. Maybe, you'll see them some Tuesday morning.
The John Hay PA Distanced Festival is next Tuesday, 5/26. Here is the link to information. It's a really good meet. Get signed up now.
Here is the workout plan for the week:
Tuesday-Mile at 5k pace, 400 jr, 600 at 3k pace, 400 jr, 300 fast, 400 JR x 2.
Wednesday-4-8 miles.
Thursday-4-8 miles + 6 striders.
Friday-Mile at MP, 200 jr, 8 x 300 at mle pace with a 50 wr, 50jr.
Saturday 6-12 miles.
Have a good week.
Kevin