This week’s workouts: 8/8-8/14

Monday 8/8/11:  Tempo Run

As a group, jog warm-up to where the 72nd Street Transverse meets the West Drive.  Run the 4-mile loop counterclockwise, working up to your 10K race pace.  Jog cool down from the Transverse to the Caution sign and complete 50 push-ups and 50 sit-ups before going back to WSY.

Wednesday 8/10/11:  Mile Repeats and Erika’s Farewell

As a group, jog warm up to the middle of the 72nd Street Transverse.  From here, run clockwise for 1 mile around the lower loop to the traffic light near the Columbus Circle park entrance.  Each mile repeat should be run at a pace that is about 35 seconds faster than your 10K race pace.  Rest for up to 5 minutes in between mile repeats, then repeat the same 1-mile course back to the middle of the transverse.  Repeat one more time to the Columbus Circle traffic light, for a total of 3 mile repeats.  Jog cool down as a group back to WSY.

Say goodbye to Erika before she leaves for Cambridge!

Stick around after the workout on Wednesday for some drinks and a chance to say goodbye to the greatest women’s team captain of all time!  There will also be a special surprise…

“Believe in yourself, know yourself, deny yourself, and be humble.” – John Treacy

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