RVA West End Running: February 2009

Sunday, February 15, 2009

Speedwork -- Tuesday, 17 February

Anyone interested in doing track intervals on Tuesday morning? Here's my plan:

Warm-up: easy 1.5 miles from John Rolfe Commons to Godwin HS
Intervals: 4 x 800 meters (fast)
Recovery: 1 x 400 meters between each interval (slow)
Cool-down: easy 1.5 miles back to John Rolfe Commons

Total: @5.75 miles

Let's leave at 5:20 am sharp. Weather prediction is 24°, clear, with a 4 mph breeze.

Hope to see you Tuesday.

Bob Allen

Note to Authors

To post a blog, do the following. Note: This does not apply to commenting on a blog post. To do that, simply click "x comments" at the end of the post on which you want to comment. If you would like to be added as an author so that you can post a blog, e-mail me at (shilingi dot moja at gmail dot com)

1. Go to http://www.blogger.com.
2. Log in with your username and password.
3. That should take you straight to the "Dashboard". If it doesn't, look for the "Dashboard" link near the top right corner of the page.
4. At the Dashboard, you should see the RVA West End Running blog listed. Click on "New Post".
5. It should be self-explanatory from there: Enter a title, hit Tab twice and enter the text of the blog.

If you are posting a running route, please put the miles and the name of the route in the "Labels for this post" block, each separated by a comma. Then, later, you or anyone can click on, for instance, "8 miles" and get a list of all the posts with that in the label. For example, if you are posting the Raintree route for 6.5 miles and for 8 miles, you would put:

6.5 miles, 8 miles, Raintree

When finished, click "Publish Post".

Bob Allen

RVA West End Running

Sunday, February 15, 2009

Speedwork -- Tuesday, 17 February

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