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Weekly WODs: September 3-9, 2012

September 2, 2012

We’re fine tuning our ability to pace this week. So as we look to the last month of Marathon Training, think of these workouts, not as brutal efforts, but as an opportunity to hone your race plan.


Endurance will meet Tuesday at the NEW LOCATION Barry and Lakeshore Drive location at 7:00 p.m. Workout will be scaled for goals and anyone new to endurance.

Long: 3 x 3k @ 2-3 min rest
Mid: 2 x 3k @ 2-3 min rest
Short: 3 x 1k @ 2-3 min rest



Last nights on the Waterfront

Endurance will meet Thursday at the Belmont Waterfront locationat 7:00 p.m.Long: 8 rounds: 400m run, 90 sec rest
Mid: 6 rounds: 400m run, 90 sec rest
Short: 6 rounds: 200m run, 60 – 90 sec rest



Rx: 3 x 5k for time

Long: 3 x 5k for time
Mid: 2 x 5k for time
Short: 2 x 3k for time

4 Comments leave one →
  1. Lorena permalink
    September 6, 2012 4:40 pm

    Did today’s workout during my lunch hour. Short and sweet. Ran: 8 X 400’s with 90 sec rest between each. Pretty happy was able to maintain times between 1:32 and 1:35.
    Looking forward to the McRib on Saturday!
    Mark, what distances are u guys signing up for in the series of races? Thinking of signing up.

  2. Erin permalink
    September 7, 2012 10:02 am

    Did the workout around 5pm on the path by the Lincoln Park Zoo. I started on the dirt path but felt like i was spinning out so I switched over to the cement walkway. 8 x 400m with 90 sec rest. My fastest time was 1:27. My slowest time was 1:33. The last 20 seconds were pretty awful during my 3rd to the 8th rep. Couldn’t help but think back to high school track season and how all the girls on the bus would hide when Coach Parker was looking to fill up the 4 x 400 relay:) Looking forward to Sunday’s 3 x 5k.

  3. Mark N permalink
    September 8, 2012 1:20 pm

    Is there a set time/location to meet up and run the Sunday workout?


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