8-22 September Plan

Sep 8, 2009 // by Ken Burgess // G3 Race Planning, Workouts/Group Runs // No Comments

Tuesday 8 September
Return to Piedmont Track, 1800 start. 1mi w/u, 6×800, 2×400, 1mi c/d.
Depending on Turnout, workout may be run in A and B group.
A group, 800 @ 2:30, 2:30 rest (start every 5 min). 400 @ 1:14, 1:16 rest (start every 2.5 min)
B group, 800 @ 3:00, 3:00 rest (start every 6 min). 400 @ 1:30, 1:30 rest (start every 3 min)

NEWS FLASH: USCG currently ranks 4th of 10 Open Mens Teams in the PAUSATF XC Grand Prix after the first two races!

Saturday 12 SEP 09 – Golden Gate Park Open – 4mi
Sign up online by midnight 9 SEP 09 for $15 or at the race for $20.
Check out the Course

Racing: Jeremy, Patrick, Skip, Jerome, Charlie, Brian.

Tuesday 15 SEP 09 Workout; 1800
5 x 1mi repeat at Middle Harbor. 1mi w/u, 1mi c/d
Why 5 repeats? Because there is no race on that weekend, so we can get the good work in. Instead that weekend, add a few miles to the long run, or pick a run with some hills and work them hard.

Tuesday 22 SEP 09 Workout; 1800
Piedmont Track (Witter Field)
1.0mi w/u, 400-600-800-1000-800-600-400, 1.0mi c/d.
Total: 4.85mi (excluding rest in between)

Ken is traveling from 11-22 Sep, but will make the workout on the 22nd, plan to be back on the track, or if we find one, a good 800 meter loop in a park.