Good luck to all racing the NYC Marathon and the Two cities Marathon this week!
Good Luck Shayne, Nakisa, Marcela, Kelsey, Karlyn, Chelsea, Michaela, Ida and Evan (2 Cities)!!
All racing this week: warmup 2 miles, strides x 5, 2-3×1600@ 20-30sec faster than marathon race pace with 60sec between, 2mile cooldown..then carb load today!
For those racing in the next 2-7 weeks in the first lane aside from those who already know what they are doing:
warm up, 2-4miles, strides x 5, 6x1K@threshold effort with 45-60sec between each, 3min jog, 1x1k@ 10sec faster per lap than the previous 1k’s at threshold effort, cooldown 2-3miles
Everyone else in lanes 4-8:
warmup, 2-3miles, strides x 6, 4x1lap@threshold effort with 60sec between, 2min jog, 3 laps at 90-92% effort (should be faster than the 1 lappers at Threshold effort..basically 5k race effort, 3min jog, 4x1lap@threshold effort with 60sec between each; 2min jog, 2laps@5K race effort (same pace/effort as the 3 lapper), cooldown 2-3miles