I hope the training is going well. Broad Street is 3 weeks from yesterday. Even if you’re not running Broad Street, take advantage of the great weather to get yourself in shape(or improve your fitness if you’re already in good shape).
I wanted to talk a little bit about great places to relieve yourself on runs in West Chester. Finding or having a great spot can be key when out for a run or warming up for a race. I’ll list these places in my personal preference order.
1-South Campus-Pool Lobby-Almost always open and never crowded unless there is a swim meet. You can slip in and out without being noticed.
2-Hollinger Fieldhouse-Not always open on the weekends. It is open early on week days. A personal favorite of many guys in the early group.
3-South Campus Locker Rooms-Again great accessibility. I remember having some great pre xc practice conversations here in college.
4-Wawa, McDonald’s, Burger King, etc.-These are all usually open. Being captured on camera when you have only one purpose can be daunting.
5-The South Campus/Stroud’s Preserve Woods-Not my favorite, but an option for many. Just check the leaves first.
6-St. Agnes Port A Potties-My least favorite spot-These things bake in the sun all day long. Not a good combo.
I hope that helps. Here is this week’s workout schedule:
Tuesday-This is a classic workout from 1992. Pay close attention to the time targets. I did this workout about 2 weeks before PRing for 5k. 3 x 1600 w/400JR after the first and an 800 JR after the 2nd. Goal for the 1st one is 4 seconds faster than 5k pace, the 2nd is 8 seconds faster than 5k pace and the 3rd is 14 seconds faster than 5k pace. So, if you’re in 18:24 shape, you would run the 1st one in 5:52, the second one in 5:48 and the 3rd one in 5:42. A good warm up will be beneficial.
Friday-2 x 4 x 300 w/100JR and 500 JR between sets. The 100 JR should be about 30-40 seconds. If you want a pace, I would say 3k, but more importantly-comfortably hard. Tuesday will be hard. this should be challenging, but controlled.
Saturday-Beginners-7, AB-8, Int-10, AI-11, Adv-12, AA-13. Let’s go all the way out New Street(South) and go right on Birmingham. Come back in Sconneltown.
See you in the morning.