At practice on Friday we did a hill workout. I think it was our first "full team" workout of the season. Previously I held some guys out to give them an extra week or two to get in shape. Jorge and Brendan did a slightly modified workout and ran well. Drew led the way on a lot of the hill repeats which was great to see, and might have come close to the hill record if a car hadn't come along. Matt G, Andrew S, and Alex got in 10 repeats, which is the most we have done to date (we ranged between 6-10). Andrew H. and Matt G. set a new record on the hill, shaving 2 seconds off the previous time of 38. Overall the guys worked well together, ran tough, and had a great workout.
Matt Gardner reached the 500 MILE CLUB this past week. Hats off to him and his hard work. He and Andrew will soon be supporting some official O'Connell Distance Project gear!
I have asked all of the guys to go for a Sunday long run every week.
To help facilitate guys getting together for the long run, which helps it go by quicker in my opinion, I will be hosting an optional long run on Sunday at 3:00 at the Chain Bridge, which is on the VA/DC border. There is a small parking lot area just off of the road which I have attempted to circle on the map shown (click to enlarge it or click here for a direct google map if you need directions). Just across the bridge is the C&O canal path, which is 180 miles of dirt path and is excellent for running. If there is a more central location for guys who would like to come but can't because of the distance, please let me know.Next week in workouts will probably be a tempo run and longer intervals (1000-1600m) on the track.
As always, if you have any questions, content for the blog, or concerns, please email me at runsweetlew@gmail.com.
It is a great day to be a knight!
Coach
2 comments:
When you say that me and matt will soon be supporting some ocdp official gear, do you mean really mean supporting or just regular sporting?
Andrew
supporting, as in, actually having and/or wearing the t-shirts.
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