Workout – WED 27 JAN 10
What: Track Workout
Time: 1700 start warmup (1-1.5mi)
Location: Witter Field (Piedmont Track)
set: 2x600m, 2x800m, 1x1000m, 1x1200m, 1x1000m, 2x800m, 2x600m (400 jog recovery btwn all).
Set your own pace (should be around 10k pace), add drop whatever you want.
POC: Ken@runuscg.org if you have questions.
A victory at the Lake Merritt 15k
Ken Burgess returned to his old form with a victory at the Lake Merritt 15 k this weekend. Using this race as a tune up for the National Cross Country Championships in Spokane in Feb, Ken is poised to mix it up with the best in the nation and show the depth of the CG running community.
Support Ken and the CG Running Club by becoming a member.
Wednesday 20 Jan 2010 – Track Workout
What: Speed work
Where: Witter Field (Piedmont Track)
When: Wednesday 20 Jan 2010; Start 1700 with warmup
What: 2×200, 2×400, 1×800, 1×1000, 1×800, 2×400, 2×200, 1×100
Planned by: Pat
For long distance training, a longer warm up and cool down may be introduced as well as hill repeats between the softball field and Rec Dept (it’s burly and lighted).
Weather: it could (most likely will) rain – so what, we’re running.
USCGRC Excels at Berkeley Track Meet
On Saturday 16 January 2010 the NorCal Chapter of the USCG Running Club fielded one competitor at the Cal All Comers Track Meet held in Berkeley, CA (PAUSATF). Patrick Fernandez toed the line against collegiate and open field competitors for the 1500m race. Patrick ran a calculated race, coming through the 800m mark in 2:10 and finishing in a highly respectable 4:15. Patrick has been doing double speed workouts, Mondays and Wednesdays, at the Piedmont track and one spectator from the crowd commented that, “Pat’s just starting to get fast – he’s intense and looking to get much faster”. We can only hope that’s true as Pat is now the lead scorer for the Coast Guard in PAUSATF Track and Field.
Join Pat, and others, for workouts – check back often for updates
Coast Guard runner participates in California Golden Bears 2010 All-Comers Track and Field Meet
Coast Guard runner Patrick Fernandez at the 2009 Golden Gate Park Open
Yes, our very own Patrick Fernandez will be participating in the California Golden Bears 2010 All-Comers Track and Field Meet this Saturday, January 16th with running events starting at 1100. The event takes place at the Berkeley World-Class Edwards Stadium and Goldman Field. If you are around this weekend, head on over to cheer him on. Charlie says he’ll be there rooting Pat on.
Weekly Workout – Wednesday
Wednesday, 5pm, Track Workout
Where: Piedmont Track
Led by Charlie
2 mile warm up
8 X Hill repeats with 1 min recovery
4 X 800 M repeats in negative split w/400 m recovery
Goal Descending Splits: 2:40, 2:35, 2:30, all out
