We may be two of WRC’s more master-esque members, but Jerry Paulson and I are not shying away from posting our intended workout for tomorrow morning. Perhaps you will be motivated to join us.

Maybe you will choose to tweak the workout to meet your own goals and fitness levels. Or, we just might be inspiring you to check in with a WRC member who is about your level and post YOUR workout. Whatever works for you.

In any event, this is what Jerry and I are doing, after a suitable warm-up.

4 to 6 800s, @ 3:40 – 3:50, 400 jog between
then 6 200s, un-timed, fast but relaxed, 100 jog between
then, a nice cool-down jog

We hope to be seeing others at the AU track tomorrow morning.

REMEMBER: NO spikes

We are happy to report that WRC has secured a nice agreement with the powers that be at American University. Starting on September 3rd, we are welcome to use the lovely, sheltered track at AU from 6 until 7:30 am. Every Tuesday.

For those of you who remember, WRC had informal track practices there a few years ago. Our numbers ranged from 3 to 8. Never a huge showing but enough folks that you felt a certain comfort and support being with the gang. And then there was the gentle pressure to step it up a bit.

We do not really know how this will evolve in terms of setting workouts. Perhaps what will happen is conversations between members on similar training cycles and at comparable levels. Then, there are those of us who might join in for fragments of intervals.

The AU track is a very nice surface. There is plenty of water and a cute gazebo with a bench and shade. There is a real bathroom and plenty of parking that is available until 8 am. Also, the surrounding neighborhoods offer some quiet streets for warm down shuffles.