Sunday, March 11th, 2018
Hey Running Club!
From the Desk of the Secretary
I hope everyone has a great break!!! Remember to keep running, to avoid injury when we get back.
IMPORTANT: When we get back, all runs will be outdoors at 5:30PM.
So, it turns out that Mount Vernon canceled their home meet. Instead, we will be going to Muskingum University that weekend (note the change on the schedule).
That being said, our first outdoor meet will be at Muskingum University on Saturday, March 24th. Sign up here ASAP, due date is TBD.
Workouts from your Racing Committee:
3200m/1600m (tempo), 1600m (T), 1200m (AT), 800m (race), 400m (all out) w/ 400m jog recovery between intervals
3-6 x 5 min (10k pace) w/ 2:30 active recovery
1200m (tempo), 1000m (T), 800m (AT), 600m (race), 400m (build up), 2 x 200m (all out) / 400m jog recovery between reps
2-3 x 1k / 2:30 active recovery + 4 x 300m (mile) / 1:30 + 2 x 200m
(You can download the sprinting plan for March here.)
Run mile, 3 x 7 A Lifts
2 x (4, 3, 2) @ 85%
[200m option = 2 x (3, 2, 1)]
3 x 8 Speed Lifts
8 x 100 every 60 seconds technique/stairs
Bike 10min, 3 x 7 B Lifts
[Note: T=threshold pace, AT=anaerobic threshold pace]
If you're interested in sprinting, please contact our Sprint Captains Emma and Justin at email@example.com, firstname.lastname@example.org.
We have a Facebook group (linked here), which along with this newsletter and our website is how we pass along information to all of the running club's members. To join this Facebook group simply search "Ohio State Running Club", or click the link above, and make sure you select the group, not the page. Once you request to join, one of our officers will approve you shortly.
If you have any questions, please reach out to one of the officers or to the club email, email@example.com.
Your friendly neighborhood Running Club Secretary,
Secretary, Running Club at Ohio State
Read our Blog