Thursday Nights we meet at 7pm the 'Tortoise and Hare' statue on Broadway - the finish line of many cross country races. Tempo runs are a key ingredient for improving race times and are run at a pace that you could run a 10 mile race - at least in theory! This is also described as a pace at which you could hold a conversation but only with short sentences. Runs vary in style to take account of the abilities of whoever turns up. Runs may include 3 laps of the 'Flats' (1.5 miles each lap), or may go up to Tibbetts Brook Park along the Putnam Trail, using the wooded trail section to keep together and warm up and own before and after. The total effort distance is usually about 4-5 miles.

Once a month there is typically a Time Trial so people can see how they've improved. This is just 3 laps of the Flats but handicapped with the slowest going first. After a good head-start the faster runs give chase and if the handicaps work right everyone should finish together, except that the most improved will hold off the challengers from behind and catch the runners ahead! Great fun and a real challenge. Points are given for best improvement and go into a league table - just for fun.

Update!

Thursday Night Tempo runs are starting again! Thank you Spring!  Glen Shane and Rick Bloomer will share in coordinating these runs and hopefully continue Kevin's great work from last season. We had 8-10 or so interested members from Tuesday's workout that seemed eager to get back out there, so let's get started tomorrow! To make it a group experience, Kevin had a great format last season, and we'll try to make that a staple of these runs this season.  Basically, two "out and back's" on the flats, meaning half-marathon pace (comfortably hard) out for 8 minutes, 1 minute rest, then turn around and retrace your steps back to the start which should again take 8 minutes if you're consistent. Two sets for a total of 32 minutes of tempo pace training. This means we say "let's go!" as a team twice, and high-five at the end as a team twice. Then, a slow warm down lap together. 

As usual, 7:00 PM at the Tortoise and Hare on Broadway. It's common for a member's car to be nearby to help store stuff, but if not, Gleeson's across the street allows us to drop stuff inside.

If you have questions, please do so here, FB, or rick.vctc@gmail.com. Additionally, please join the Group Thursday Tempos, so you get all email notifications.   We hope to see you there!!