Runners,

The West Chester/Chester County community lost a great person last week when long time GRA/Greenwoods/WCU swim coach passed away.  He was a great coach to hundreds of swimmers from beginners just learning how to swim to National Champions.  Along with great knowledge of the sport, he had a greater understanding of his athletes.  He knew when to push and when to take back off.  He really got his athletes which is rare.  I’ve been around for a long time and he is one of the best coaches I’ve ever come into contact with.

Our hearts go out to his wife, 2 young children and the rest of his family, friends and the athletes who he touched.  Please keep these people in your thoughts and prayers.

It reminds us to live life to the fullest.

Here are this week’s workouts:

Milers:  Tuesday-6 x 3:00 w/3:00 recovery at slightly faster than 5k pace.                                                                         Friday-Mile of tempo and then 3 sets of 3 x 200 w/200jr between each one and an 800                                 jog(5:00) between sets.  They should be at Mile, 800, 600 pace within each set.  So, if you were                  a 4:20/1:57 guy, you would run 32, 29, 27.5 for each set.                                                                                          Saturday-8-10 miles.

Marathoners:  Tuesday-10 x 3:00 w/1:00 rest at 10k pace.  Fern hill loop.                                                                                       Friday-12 x :45 with :15 rest.  So, on the minute.                                                                                                         Saturday-14 miles-Run til you drop people go 12.  This would be a good week to stay                                       flatter.  Maybe, Hershey’s Mill or something like that.

Hopefully, they’ll finish the turf this week so we can get back on the track next week.  See you in the morning.

Kevin

PS-I think I have plenty of RBCs at this point.

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