7/22/07. Workouts,...NOTE, We've been having problems with the computer and getting onto the Internet (I'm thinking it's due to switching from Comcast to ATT: problems started there).
So, I'll update today on this site, but may have problems now and then. We are also on vacation and may miss some of the workouts.
Use coachkees@yahoo.com for emails for now, so if I get on another computer I can respond.

> For next TUESDAY, 7/24 the Tenn Valley 9am group: I have painted each half mile on the MV bike path for you in orange on the right side; you do warmup to top, i.e. north end of the bike path. Then start your watch and do controlled tempo. The course you will use is 3.5M ( I even painted the 4M and 4.5M marks). I'll probably be there to point out the markers this week.

7/24/07: Tuesday. 6:30am TEMPO at CHINA CAMP

7/24/07. Tuesday. 9am. HILL REPEATS. Ross Common Group.. Easy day planned.
Kevin will be there, but recovering from Half Ironman...probably go up Shaver come back Yolanda for a change in routine.

7/26/07. Thursday. 7am & 9am TRACK at COM.
We'll work on the 200's after the warmup, the purpose is to develop neuromuscular coordination to go faster, i.e. to produce faster turnover with the legs. So run them in controlled fashion, just a bit faster than your 400's because you're doing a volume of 200's - I don't want you to pull a hamstring or calf. So it's 12 X 200 (200) then followed by a mile.
When you run the mile you'll feel the effect of the coordination practice: it will flow easier.
(If I'm not there, this will be the workout. Mike Holland will head it up if I'm not there)
Likely I will be there - and we'll have fun doing the warmup drills to give you those quick feet and light touch on the track..

Trivia info:
> Here's Galloway's Prediction Formula by using your one-mile time trial to find your distance race predictor paces.
After running an all-out mile and noting the time:
5K - add 33 seconds
10K - multiply by 1.15
half marathon - multiply by 1.2
Marathon - multiply by 1.3

> CHECK out BOB CULLINAN's column on the TOUR DE FRANCE at:
http://alert-the-media.blogspot.com. Fun coverage and photos, perspective on this fabulous Tour.

RESULTS:

KEVIN, DANIELLE, DAVID go through their Vineman Half okay; turns out to have been a very warm day and our group suffered out in the heat of the day!

Danielle: 7:00:08 (49:05S-3:20:30B-2:42R)
David: 6:27:48 (41:52S-3:19:35B-2:13:54R) Dave was a bad boy and was penalized for drafting, tsk-tsk; but I'm sure the refs were off on this one.
Kevin: 6:22:13 (48:23S-3:08B-2:14:45R)  ¶ 7:16 PM