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