Monday am Track Work and it is a distance day
We now move to some longer distance intervals and nothing says hello Monday quite like a few 1000 meter repeats… We will start warming up at 6:15am so don’t be late!
Mile warm-up
- Stretching and Drills
Orange (3X) White (2X)
1000 meter @ 90% of mile pace w/ 400 m recovery
400 m @ mile pace w/ 200 m recovery
200 m @ 1.25 mile pace w/ 200 recovery
-strides in in-field
800 meter cool down
Totals: Orange 10.6 K, White 8K
Thursday night track workout (bring on the rain)
Sorry for the late post of the Thursday night workout. We moved this workout from the grassy fields of Asan Beach to the Naval Base Track dueto a monsoon sitting on top of us. No complaints on rain from any of our runners! Those that could make it got a nice cool ladder interval set for their efforts.
Pace for this workout is your goal mile pace for a 5K. So it translate into the following 200 m splits:
5 min pace: 37 secs 6 min pace: 45 secs
7 min pace: 53 secs 8 min pace 60 secs
1200 meter warm-up
-stretch & drills
2X200 m @ mile pace
1X400 m @ mile pace
1X800 m @ mile pace
1X400 m @ mile pace
2X200 m @ mile pace
800 m cool down
Monday Track Workouts now moved to 6:15am at NBG Track
To allow more members the chance to attend workouts, we have moved the Monday evening workout to 6:15 am at Naval Base Guam’s Track. Meet on the track at 6:15 sharp.
July 25th Workouts
Orange Team:
- 1200 m warm -up (3 laps)
- Stretches and Drills
- 6X100 m strides
- 2 sets of 4X300 m at mile pace with a 200 m recovery between each
- 800 m cool down
Total: 6,600 meters
White Team
- 1.5 mile warm-up
- Stretches and Drills
- 8X100 m strides
- 2 sets of 5X300 m at mile pace with 200 m recovery b/w each
- 1 mile warm down
Total: 9400 meters
Pace Goals for each 300m repeat: 5 minute mile (56 secs), 6 min (67 secs), 7 min (79 secs), 8 min (90 secs)
Summer Stand Down
Photo courtesy of Toms Run 2010
We are in the midst of summer and transfer season. Hopefully the lack of activity online does not mimic the activity in the real world. Emails have been flowing in freely to RUNUSCG and the club recently. For the last month we’ve been on Summer Stand Down, meaning most of our clubs leadership has been worrying about finding a house, learning a new area and job, and most importantly, charting new running routes through unfamiliar neighborhoods and parks. So the store has been taken down until we can find a new CONUS apparel manager willing to put together orders and ship them out (our last one moved OCONUS and shipping costs made keeping the job impracticle). During Stand Down we maintain our focus on supporting our signature events, and as the leadership settles we reboot to bring the club through the next year.
Over the break we’ve continued to work with the Coast Guard Heritage Run in D11 – This event has brought onboard two unsolicited sponsors in Sports Basement and TRX. With the post run BBQ, the views from the Golden Gate bridge during the race, and the precise planning of the stations volunteers it’s turning out to be our clubs premier West Coast Event.
A reminder to all club members to update your online profile, this is where we will mail any club information, and we pass the district rosters to the local club representatives for use in disseminating key USCGRC information – like upcoming team events and relays.
If you’ve been waiting for a reply from the club, we’re working diligently through the backlog of correspondence – be patient, we’re happy you’re interested.
Summer Track and Interval Program- Starts July 18th
All runners welcome to join. Access to Naval Base Guam necessary to participate in the Monday evening workout. Please email contacts below if interested:
- Lisa Rodman (Lisa.M.Rodman@uscg.mil)
- Charlie Epperson (rcharlesepperson@aol.com)
