WORKOUT SATURDAY 5/1/10 MOUNTAIN DRIVE

Hi all, neither Mike or Rusty will be at practice this weekend. Our apologies. The Asterisk designate the captain for each group, in charge of making sure all people who belong in this group are here. Below is the workout for each group:

Have a great workout and we'll see you Tuesday.

Mike/Rusty

p.s. .....All who raced Boston are running no more than an easy 45-65minutes easy. Your first workout if you are in one piece will be a tempo next Saturday.

Group #1 30min warmup (15min out and 15min back to start), 5x20sec strides (DON'T SKIP THESE!), 2miles at 85% max HR, 5min jog , 2mi at 90% max HR back to start

Meghan

Ralph (10:30/mi first 2mi; 10:10/mi second 2mi)

Amy

*Fran T (9:30/mi first 2mi; 9:05/mi second 2mi)

Group#2 40min warmup, 2x3miles (first 3 @8:20/mi, 10min jog, second 3miles @ 7:45-7:50/mi) cool down is 25min unless we write your schedule and you need more mileage

*Debbie

Jay

Katie

Michelle

Richard

Rob Olson

Josh Gustafson

Craig P

Vida

Wendy

Group #3 (40min warmup, 2x3miles first one @ 7:55/mi, 10min jog, second 3miles

@ 7:25/mi)

*Tony B

Rick B (10miles at ~7:45-7:55/mi)

Kristin B (10miles at ~7:45-7:55/mi)

Heidi

Bob Tmur

Arnie

Karen Boris

Group #4 (40min warm up, 2x3mi #1@ 7:20/mi, 10min jog, #2 @ 6:55/mi)

Rob Simes

*Brian D

Brett

Lauren

Laura G

Phil G

Patty B

Jill Christ

Ken Hughes

James Kantrim

Group #5 40min w/up, 2x3miles 10min between, #1@6:55/mi, #2@6:35/.mi

*Susie

Jill

Joe M

Mike M

Dan V Allen

Hari

Group #6 40min w/up, 2x3miles #1@ 6:35/mi, 10min, #2 @ 6:15/mi

*Kent

Eric

Jeff D

Leif

Christie B

Group #7 40min w/up, 2x3miles #1@ 6:00, #2 @5:45/mi

*Mike Shalhoub (nice sprint win last week!)

John Loftus

Ricky H

Drea- 8mi warm up, 7miles at 6:20/mi...PLEase no faster)

Tim Strand-8mile w/up, 7miles at 6:10-6:15/mi (Please start 70 sec behind Drea and do not catch her in the first 3miles!)