Workouts for February 23/25, 2011

February 23 --
CONDITIONS:
Nice - a little on the humid side, though.

PARTICIPANTS:

MB, Deena

WORKOUT:

22x 200m (50m recovery) at "fresh" pace.

February 25 --
CONDITIONS:

A little smoky, due to a burn earlier in the day. Otherwise nearly-perfect weather for running.

PARTICIPANTS:

Suzanne, Deena, Allan

WORKOUT:
Warm-Up - 2x mile, 10x 100m striders
Main Set - 4x 500m (100m recovery) at "fresh" pace

Track Workout for February 17, 2011

CONDITIONS:
Fantastic! Temperature in the high 50s (I guess!), moderate humidity, little to no wind. (Made Coach MB wish he was healthy!)

PARTICIPANTS:
Suzanne, Allan

WORKOUT:
Warm-up - 2x 1mile on track, 10x 100m striders

Main Set - 4x-to-6x 400m at slightly faster than "fresh" pace.

Results - Rock n' Roll/Mardi Gras Marathon, New Orleans, LA, February 13 2011

Marathon:
Deena Crooke - 3:47:19 chip time, 3:48:51 gun time - Boston Qualifying time.
Sheri Hamilton - 4:56:25
Laura Tyler - 5:35:36

Half-Marathon:
Suzanne Bowen - 2:42:31

Workout for Tuesday, February 8, 2011

Conditions:
Nice, but became very chilly near the end. Temperature 49*/Humidity 43%/Calm/Rain 0%

Participants:
Suzanne, Deena, Allan
Workout:
Warm-up - 2x 1mi (track), 10x 100m striders
Set 1 - 8x 160m (40m recovery); 2 "fresh," 2 "good build-up," 2 "fresh," 2 "good"
Interim - 400m jog, 8x 100 striders
Set 2 - 2x 300m (60m recovery) at "good"
Cool-down - 400m walk/jog