A major congrats to Nate Alter for Winning the 49th Harrisburg Marathon yesterday with a solid time of 2:30:43 – a mere 25 seconds off of his club record from 2018 Philadelphia of 2:30:18. Who will be first to finally break 2:30 – Brian in Houston, Drew in Philly? Other FMTC results are in today’s LNP Sports including solid BQ marathon efforts by Gretchen, Meg, and yet ONE more Florida race AG/masters win at 5 miles by Mimi.
Although we will continue with Tuesday night works year-round as we always have, Tuesday @ 8:30 AM is a new option for anyone whose life/work schedule allows – I will be at this morning session through the end of the year and through January (weather permitting). Thanks to Jay McMillan who has volunteered to bring over the PBRs for me through the end of the year. With that said, I have stopped doing our Tuesday wrap-ups but do keep an attendance book and you can either check-in as an option – or I can find you on STRAVA. I currently follow about 40 members of the club. Injuries (which we all know suck but are part of our sport) are of course also exemptions, and hoping those in the injury camp are pursuing guidance for their recovery and rehabilitation.
Below are three workouts, the first 2 are recommended by my Furman University coaches for the last week before racing, which quite a few of us will be doing in Philadelphia this coming weekend (Saturday 13.1 / Rothman 8K / Sunday 26.2)
November 16th: 2-3 mile warm-up + drills.
Option # 1 (pre 8k) : 6 x 400m with 100m jog RI (run at 10K pace)
Option # 2 (pre 13.1 or 26.2) : 6 x 400m with 400 jog RI (10k pace or slightly slower)
Option # 3 – 6 to 8 x 800m – going every 5 minutes (Modified Yasso’s)
25 push-ups; 4 x 100m easy strides; 1.6 mile campus cool down
*Most of our new members should all have FMTC racing singlets by now but please let me know if you do not.
*The FMTC board will be meeting this week to discuss final details for this year’s Holiday WOW party on Dec. 14th and we will shortly be asking for RSVPs so we can have a reasonable “headcount” needed for food, beverages, etc. We will also be having our annual club meeting at this event (as noted in the bylaws) and plan to poll members of the club before then for any thoughts/ideas etc for 2021. Please contact me (Jeff K) by e-mail before then with any questions, ideas, or other issues before then.