Thanks to everyone who came out to the Burkholder Brothers Triple Threat Relay and Levante 5k. It was a blast.
We’e had a great turnout out the last couple of weeks at the track. It’s been great. We want to make sure that we have everyone in the right group and that everyone is working out at the right paces. To help with that, I think we’re going to go back to putting people in groups at the start of the workout based on fitness levels. We’ll try it for a little while and see if it works.
Once you’re in a group, workout at the right paces. You defeat the purpose of the workout by going out too slow and finishing too fast. While you want to finish the workout feeling good. A huge negative split in a workout means you’re starting out too slowly. While it makes you look like a hero, it doesn’t allow you to get the benefits of the workout. Unless it’s a progression workout, get on pace right from the start. A little drop down is good, a lot is not.
Within your group, you want to take turns leading. If you’re not in the lead, get behind the leader, don’t run on their shoulder and don’t kick by them at the end. If you have that much energy, move up a group.
Finally, do the recovery as prescribed. If it’s a 200 jr, do that. Don’t cut across the field. That changes the workout.
Here are the DMR teams as of now. We need a couple of people still and things may change as we get closer(Order is 1200, 400, 800, 1600).
Open A-Manning-Smith, Treston, McConnell, Burns
Master’s A-Mogck, McCaffrey, Geier, O’Rourke
Women A-Burns, Bradley, M. Evans, Lynn
Women B-Mastrilli, Fisher, Chelsea D, Pagano
Master’s B-Lavin, Sok, Maio, Sneckarib
Open B-Parsons, Burkholder, Rabin, Howe
Women C-Bachner, H. Evans, Lutcher, Stewart.
Open C-Kriebel, ?, Moore, McGurk
So, we need 1 more to field 8 teams. We can field as many as we like.
|DMR 2018 -WEDNESDAY KNIGHTS|
|OPEN A TEAM:||OPEN B TEAM:||OPEN C TEAM:||OPEN D TEAM:|
|1200: David Natalie||1200: Mason Manis||1200: Sean Evans||1200: Steve Willett|
|400: Charlie Young||400: Andrew White||400: Andrew Waer||400: Brian McFadden|
|800: Dan Zajac||800: Alex March||800: Jamie Shooks||800: Tim Pash|
|1600: Ed Brittingham||1600: Caleb Arrowood||1600: Jason Flynn||1600: Brandon Augustine|
|WOMENS A TEAM:||WOMENS B TEAM:|
|1200: Sydney Ameida||1200: Michelle Stafford|
|400: Megan March||400: Carol DeLuca|
|800: Allie Sibole||800: Ruth Machamer|
|1600: Amanda Eisman||1600: Hannah Stanley|
|MASTERS A TEAM:|
|1200: Duane Serpentine|
|400: Scott Whittington|
|800: Dan Cosgrove|
|1600: Walt Stecklair|
Here is the workout for the week:
Tuesday-Milers-5 x 400 w/400 jr at Mile pace(not faster, not slower). 5k runners-2 x mile w/400 jr at 5k pace(not faster, not slower).
Wednesday-6 or off.
Thursday-20:00 warmup to the track and 6 x striders(stride the straights, jog the turns).10:00 cooldown.
Friday-2-3 mile shakeout in the morning or sleep in. Race in the evening.
See you in the morning.