MIT Wednesday Workout - September 17, 2014

Wednesdays are a great opportunity to meet with others in your group to log your assigned mileage for the day. Pace coaches are not provided on Wednesdays. You have the option of heading out for a "casual" workout aimed at simply logging your mileage for the day. Coach Randy & Co. will lead this group. Your other option is to join Jeff for the Interval workouts.

 

If you are looking to build on previous success in your half or full marathon training you may also choose to join Jeff Henderson for weekly tempo and marathon paced workouts. These workouts will focus on building your endurance and increasing your ability to run or walk faster for longer. Each week Jeff will provide your with a specific workout and pacing recommendations for the group. Jeff will also provide hydration for this group.

***For those who are following the experienced and advanced schedules and who are doing Wednesday speed workouts please take note of the following.***

 

Your schedule includes a determined mileage for each day. On Wednesday your mileage includes a warm-up, the workout and a cool-down. There will be occasions where your schedule calls for more or less mileage than will be included in the Wednesday workout. In these cases you have a couple of options: 

  • Complete the mileage as prescribed for the Wednesday workout without regard to differences with your weekly schedule. This option is fine as long as it doesn't throw your weekly total off by more than 5%.
  • In the event that your weekly schedule calls for more mileage on Wednesday than is prescribed for the workout you may wish to do the additional mileage in a longer warm-up or cool-down are do a second workout on Wednesday morning before coming to the workout. You may also choose to add mileage to your Thursday or Friday workout. 
  • In the event that your weekly schedule calls for less mileage on Wednesday than is prescribed for the workout you may wish to do less mileage on days following the workout, but do NOT neglect the warm-up or cool-down.

The workout with Jeff is as follows:

HEADLAMPS, HEADLAMPS, HEADLAMPS BRING YOUR HEADLAMPS!!! - We will start at the high school and do our 1 mile warm-up as we head over to Masefield Park (AM GROUP: water station will be at the top of the hill at TWHS) for the workout. I will have a water table set up for your to run by, grab a cup and keep going. This is designed to be a continuous run at your marathon pace. Practice hitting the water station every mile without losing focus on the task at hand.

  • Half Marathoners - 1 mile warm-up; 6 continuous miles at marathon pace. Finish with 10 x 50m strides, then head back to the school for a 1 mile cool-down.
  • Full Marathoners - 1 mile warm-up; 8 continuous miles at marathon pace. Finish with 10 x 50m strides, then head back to the school for a 1 mile cool-down.

Racing before Columbus? Check out your taper workouts here!

 

Hydrate! Eat well. Get some rest.

See you tomorrow!

 

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