Workout 5/1

GENERAL INFORMATION

Do easy ‘warm-up’ running before the workout (10-25 min. recommended).
Bathrooms/changing facilities available.
We will come together tonight a bit after 6:00 for an introduction.
Any specific questions – don’t hesitate to ask; in person or by e-mail/text.
Let me know of any upcoming races-particularly the weekends surrounding a workout (you may need to do less to recover or have workout adjusted to be sharp and fresh for the upcoming race).

WORKOUT FOR 5/1

Warm-up drills and strides.
2x400m, 1-2x800m, 2x400m; all at your 5K pace/effort with 200m jog between.
Cool-down run.
Dynamic cool-down drills (optional).

GOALS FOR WORKOUT:

This is an introductory workout to get started and ‘initiated to this season’s speed work.
If done correctly (ie proper pace) should not be too stressful.
Workouts will build on previous week’s workout – tonight is just a start.

May 2013
S	M	T	W	T	F	S
			1 Spring Coached Training May 1, 2013 6:00 pm Coached training session with WCRC coach Mike McCormick at the Fuller Track in Newburyport, MA. Spring Coached Training	2 Thursday Run May 2, 2013 5:30 pm WCRC runs at 5:30 PM every Thursday from the club's locker rooms at the Winner's Circle Sports Bar, 211 Elm Street (Rt. 110), Salisbury, MA 01952. Runners of all abilities are invited to participate. Club "social hours" occur each Thursday following the run. Free pizza is served on the 3rd Thursday of each month. Thursday Run Board of Directors Meeting May 2, 2013 7:00 pm – 9:00 pm The WCRC Board of Directors meets at 7:00PM on the first Thursday of every month at the Winner's Circle Sports Bar in Salisbury, MA.	3	4
5	6 Monday Run May 6, 2013 6:00 pm Group runs are held every Monday at 6:00 PM from the parking lot at the Redhook Brewery in Portsmouth, NH. Of course, a "social hour" in the pub always follows the run. This is a club neutral run ... if you're looking for a group run to keep you motivated, just show up Monday at 6:00! Monday Run	7 HERSHEY'S Track Practice May 7, 2013 5:30 pm Practice session for the HERSHEY'S Track and Field Games at the Fuller Track in Newburyport, MA. HERSHEY'S Track Practice	8 Spring Coached Training May 8, 2013 6:00 pm Coached training session with WCRC coach Mike McCormick at the Fuller Track in Newburyport, MA. Spring Coached Training	9 Thursday Run May 9, 2013 5:30 pm WCRC runs at 5:30 PM every Thursday from the club's locker rooms at the Winner's Circle Sports Bar, 211 Elm Street (Rt. 110), Salisbury, MA 01952. Runners of all abilities are invited to participate. Club "social hours" occur each Thursday following the run. Free pizza is served on the 3rd Thursday of each month. Thursday Run Club Meeting May 9, 2013 7:00 pm – 9:00 pm The Winner's Circle Running Club holds a general club meeting at 7:00PM on the second Thursday of every month (except in February, when the general meeting is replaced by the annual meeting on the following Saturday) at the Winner's Circle Sports Bar in Salisbury, MA.	10	11
12	13 Pat Polletta Pre-Registration Event May 13, 2013 4:30 pm – 11:03 am From 4:30PM to 9:00PM on Monday May 13 race director Tanya Anderson will be holding a special pre-registration event for the 35th Annual Pat Polletta 2 Mile Rail-Trail Race (the race is Friday evening June 21), hosted by Michael’s Harborside in Newburyport, MA. Tanya will be holding a special raffle for those that pre-register that night. As part of Michael's Community Sponsorship Night series, 10% of the proceeds of all food purchased between 4:30PM and 9:00PM will be donated to the race charities - Amesbury High School Track and Adaptive Sports Partners of the North Country. Pat Polletta Pre-Registration Event Monday Run May 13, 2013 6:00 pm Group runs are held every Monday at 6:00 PM from the parking lot at the Redhook Brewery in Portsmouth, NH. Of course, a "social hour" in the pub always follows the run. This is a club neutral run ... if you're looking for a group run to keep you motivated, just show up Monday at 6:00! Monday Run	14 HERSHEY'S Track Practice May 14, 2013 5:30 pm Practice session for the HERSHEY'S Track and Field Games at the Fuller Track in Newburyport, MA. HERSHEY'S Track Practice	15 Spring Coached Training May 15, 2013 6:00 pm Coached training session with WCRC coach Mike McCormick at the Fuller Track in Newburyport, MA. Spring Coached Training	16 Thursday Run May 16, 2013 5:30 pm WCRC runs at 5:30 PM every Thursday from the club's locker rooms at the Winner's Circle Sports Bar, 211 Elm Street (Rt. 110), Salisbury, MA 01952. Runners of all abilities are invited to participate. Club "social hours" occur each Thursday following the run. Free pizza is served on the 3rd Thursday of each month. Thursday Run	17	18 5K Run/ 2 Mile Walk for Homeless and Hungry People May 18, 2013 9:00 am – 4:17 pm The 5K Run/ 2 Mile Walk for Homeless and Hungry People will be held on Saturday, May 18, 2013 @ 9:00 AM at Mothers Beach in Kennebunk, ME. Organized by the York County Shelter Programs, Inc. For more information email runbob@metrocast.net. 5K Run/ 2 Mile Walk for Homeless and Hungry People 23rd Annual Evelyn’s Run for the Roses 5K May 18, 2013 11:30 am The 24th Annual Evelyn’s Run for the Roses 5K Women’s Road Race plus Non-Competitive Walk will be run on Saturday, May 18, 2013 at the Winner’s Circle, just off of the Rte. 110 exit of Rte. 95, in Salisbury, MA. New this year is the Men’s Run for the Women which will be run in chase format. 23rd Annual Evelyn’s Run for the Roses 5K Run for the Roses 5K May 18, 2013 11:30 am Evelyn’s Run for the Roses Road Race, and Men's Run for the Women — 5K — Salisbury, MA Run for the Roses 5K
19 Travs Trail Run 5K May 19, 2013 10:30 am Travs Trail Run — 5K — Newburyport, MA Travs Trail Run 5K	20 Monday Run May 20, 2013 6:00 pm Group runs are held every Monday at 6:00 PM from the parking lot at the Redhook Brewery in Portsmouth, NH. Of course, a "social hour" in the pub always follows the run. This is a club neutral run ... if you're looking for a group run to keep you motivated, just show up Monday at 6:00! Monday Run	21 HERSHEY'S Track Practice May 21, 2013 5:30 pm Practice session for the HERSHEY'S Track and Field Games at the Fuller Track in Newburyport, MA. HERSHEY'S Track Practice	22 Spring Coached Training May 22, 2013 6:00 pm Coached training session with WCRC coach Mike McCormick at the Fuller Track in Newburyport, MA. Spring Coached Training	23 Thursday Run May 23, 2013 5:30 pm WCRC runs at 5:30 PM every Thursday from the club's locker rooms at the Winner's Circle Sports Bar, 211 Elm Street (Rt. 110), Salisbury, MA 01952. Runners of all abilities are invited to participate. Club "social hours" occur each Thursday following the run. Free pizza is served on the 3rd Thursday of each month. Thursday Run	24	25
26	27 Monday Run May 27, 2013 6:00 pm Group runs are held every Monday at 6:00 PM from the parking lot at the Redhook Brewery in Portsmouth, NH. Of course, a "social hour" in the pub always follows the run. This is a club neutral run ... if you're looking for a group run to keep you motivated, just show up Monday at 6:00! Monday Run	28 HERSHEY'S Track Practice May 28, 2013 5:30 pm Practice session for the HERSHEY'S Track and Field Games at the Fuller Track in Newburyport, MA. HERSHEY'S Track Practice	29 Spring Coached Training May 29, 2013 6:00 pm Coached training session with WCRC coach Mike McCormick at the Fuller Track in Newburyport, MA. Spring Coached Training	30 Thursday Run May 30, 2013 5:30 pm WCRC runs at 5:30 PM every Thursday from the club's locker rooms at the Winner's Circle Sports Bar, 211 Elm Street (Rt. 110), Salisbury, MA 01952. Runners of all abilities are invited to participate. Club "social hours" occur each Thursday following the run. Free pizza is served on the 3rd Thursday of each month. Thursday Run	31