Week 4 Review: About 20 runners met on Saturday March 17th at the Roosevelt Island parking lot at 9 am in 35 degree temperature with a gusting wind and ran southbound on the Mount Vernon Trail. Coaches Gary and Arnetta took the Run/Walkers out for 45 minutes or so.
(As these athletes warm up, does 
it look cold or what?)
Coaches Bob and Peter ran to the 14th Street Bridge and back with the Intermediate runners, about 4 miles in about 44 minutes (a pace between 9:45 minute miles and 10:30 minute miles). (Mary Alice and Erin wait patiently in the biting wind for the run to start.)
Coach Rhea took the advanced group, augmented by some of last year's alumni (I think that's Mindi, who loves to flip, and Sasha),
almost to Ronald Reagan Airport and back again, a distance of a little over 5 miles in a little over 50 minutes. The wind blew strongly in our faces as we returned. 
(The Intermediate Group returning in Week 1. Note the heavy running garments and the dry Reflecting Pool.)
Next: Week 5 March 24th we'll meet at 9 am in the Roosevelt Island parking lot again. The closest Metro is Rosslyn, about half a mile or a 4 minute run away.
Coach Kristin is in charge next week. Coach Arnetta will be there too, but all other coaches will be at the National Marathon race that day unless a fill-in coach shows up. If you're at a loss as to what to do, run south on the Mount Vernon Trail for 28 minutes and then return.
(Coaches Gary and Kristin, and Trooper.)
Here's a helpful website for training, the McMillanRunning Site. Coach Rhea loves this site. It has training programs and also the McMillan Calculator which tells you how fast you should run various distances based upon how fast you have run other distances. Go to the site and look around.
For the remaining schedule, look at a prior posting for Week 2. Let's all wish Jeanne a speedy return to running post-surgery.
(As these athletes warm up, does 
it look cold or what?)Coaches Bob and Peter ran to the 14th Street Bridge and back with the Intermediate runners, about 4 miles in about 44 minutes (a pace between 9:45 minute miles and 10:30 minute miles). (Mary Alice and Erin wait patiently in the biting wind for the run to start.)
Coach Rhea took the advanced group, augmented by some of last year's alumni (I think that's Mindi, who loves to flip, and Sasha),
almost to Ronald Reagan Airport and back again, a distance of a little over 5 miles in a little over 50 minutes. The wind blew strongly in our faces as we returned. 
(The Intermediate Group returning in Week 1. Note the heavy running garments and the dry Reflecting Pool.)
Next: Week 5 March 24th we'll meet at 9 am in the Roosevelt Island parking lot again. The closest Metro is Rosslyn, about half a mile or a 4 minute run away.
Coach Kristin is in charge next week. Coach Arnetta will be there too, but all other coaches will be at the National Marathon race that day unless a fill-in coach shows up. If you're at a loss as to what to do, run south on the Mount Vernon Trail for 28 minutes and then return.(Coaches Gary and Kristin, and Trooper.)
Here's a helpful website for training, the McMillanRunning Site. Coach Rhea loves this site. It has training programs and also the McMillan Calculator which tells you how fast you should run various distances based upon how fast you have run other distances. Go to the site and look around.
For the remaining schedule, look at a prior posting for Week 2. Let's all wish Jeanne a speedy return to running post-surgery.
3 comments:
Coach Bob is a huge fan of the McMillan Calculator as well. It's the (mentally) lazy runner's best friend - put in a time and a distance, and see what pace you should be running all your workouts at, easy runs, tempo runs, intervals. No need to fool around with resting heart rate, heart rate reserve, percentage of max heart rate or all those numbers that never divide out as evenly as you want them to.
Participant Jeanne is a fan as well. Although McMillan has been known to, well, lie.
:)
and p.s. thanks for all the well wishes!
Post a Comment