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WRG News

Current news regarding the summer season Women's Running Group

'Atsa Some Good Pasta and Bib Pickup in Portland

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We had a great pasta dinner last night (Thursday night) at the Mama Mia Trattoria and Norma and Alison picked up their bibs today at the Race HQ/Expo.
Last Updated on Friday, 03 October 2008 19:32 Read more...

Norma Has Arrived in Portland

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We left Fairbanks at oh-dark-thirty this morning, headed for Portland, where Norma will run the Portland Marathon on Sunday.
Last Updated on Thursday, 02 October 2008 21:11 Read more...

Women's Running Group Workout for Wednesday, June 18

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We will meet at the WVHS Track at 6:00PM Wednesday, June 18 for our weekly session.

You have your choice of workout - either practice a good pre-race warmup that you can used at the Midnight Sun Run, or you can do an interval session similar to the ones we've been doing for the past four weeks.

The interval workout is 5-8 x 1200m (3 laps) at 5Km-10Km race pace with 1/4 to 1/3 time recovery.  If you do 1200m in 4 1/2 minutes (6 minute pace), you should take 70-90 seconds recovery; if you do 1200m in 5:15 (7 minute pace), you should take  80-105 seconds recovery; if you do 1200m in 6 minutes (8 minute pace), you should take  1:30-2:00 recovery.

As always, the objective is to do as much total hard volume as possible at the appropriate pace for you, and to complete the all repetitions within a time range of 1%-2% of the average time per repetition.  If you go too hard, your time will drop off, and you won't be able to complete the session.  It's better to start too easy and gradually increase the pace to where it is somewhat demanding, but repeatable enough times to get in sufficient "hard time."

We'll start off with a little warmup jog, then drills, then pickups.

See you there.

Women's Running Group Workout for Wednesday, June 11

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We will meet at the WVHS Track at 6:00PM Wednesday, June 11 for our weekly session.

The workout is 3-5 x 2000m at 5Km-10Km race pace with 1/4 to 1/3 time recovery.  If you do 2000m in 8 minutes, you should take 2:00-2:40 recovery; if you do 2000m in 9 minutes, you should take  2:15-3:00 recovery; if you do 2000m in 10 minutes, you should take  2:30-3:20 recovery.

As always, the objective is to do as much total hard volume as possible at the appropriate pace for you, and to complete the all repetitions within a time range of 1%-2% of the average time per repetition.  If you go too hard, your time will drop off, and you won't be able to complete the session.  It's better to start too easy and gradually increase the pace to where it is somewhat demanding, but repeatable enough times to get in sufficient "hard time."

We'll start off with a little warmup jog, then drills, then pickups.

See you there.

Last Updated on Monday, 16 June 2008 20:59

Women's Running Group Workout for Wednesday, June 4

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We will meet at the WVHS Track at 6:00PM Wednesday, June 4 for our weekly session.

The workout is 8-12 x 800m at 5Km-10Km race pace with 1/4 to 1/3 time recovery.  If you do 800m in 3 minutes, you should take 45-60 seconds recovery; if you do 800m in 4 minutes, you should take  60-80 seconds recovery.

As always, the objective is to do as much total hard volume as possible at the appropriate pace for you, and to complete the all repetitions within a time range of 1%-2% of the average time per repetition.  If you go too hard, your time will drop off, and you won't be able to complete the session.  It's better to start too easy and gradually increase the pace to where it is somewhat demanding, but repeatable enough times to get in sufficient "hard time."

We'll start off with a little warmup jog, then drills, then pickups.

See you there. 

Last Updated on Wednesday, 11 June 2008 01:20

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