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Tuesday Workout Change
Franklin field is unavailable for tonight’s workout as Penn is preparing for their Spring Fling. The workout location will be changed to Lloyd Hall with the session beginning at 6:30pm.
Are you racing Boston?
I’m planning to do a write up with each runner’s tracking number prior to the race. If you would like to be included in that write up, please email me your marathon bib number, marathon PR (and location/date), most recent marathon completed and goal for April 18.
4/17: Revolutionary Run
Valley Forge 5 Miler
WE NEED YOUR HELP! If you’re on the fence for racing this weekend, please consider the Revolutionary Run. I believe PRTC has four confirmed to race (Tim, Lucas, Paul and Jamie), but we will need a fifth to complete the team scoring (and the more the better our chances!).
Sunday, April 17 marks the next Grand Prix event PRTC will go after (we are forgoing a strong effort at the half marathon in Delaware on April 3 as the Grand Prix allows to miss an event or two). This 5 mile looped course features very gradual inclines and declines until late in the race where runners are greeted with a steep downhill followed by an uphill finish. Approximately two weeks out from the Broad Street Run, this race will offer a great tune up.
Paul Matuszak (firstname.lastname@example.org) is the race captain for this event. Contact him if you are interested in racing and need help getting to and from. Since this race falls on a Sunday, some of the group will likely go for an extended cool down to piece together a long run effort. Post-race refreshments will be packed in Paul’s Honda Fit to enjoy in the park after the cool down.
Get in touch with each other via the email list for runs this week. Access email distribution lists (if you are not currently subscribed) using the following hyperlink:
Here are the lists:
email@example.com [announcement only]
firstname.lastname@example.org [general running meet-ups]
email@example.com [mostly mens’ speed workouts]
firstname.lastname@example.org [mostly womens’ speed workouts]
email@example.com [social interactions + random posts]
Disclaimer about gendered lists:
We recognize some men might want to sign up for the women’s list (and women to the men’s list), and encourage this behavior. We didn’t want to start breaking things up by pace on the list as that could become overly complicated, but roughly speaking the women’s list will rarely have workouts any faster than 5:30 pace, and the men’s list will usually have workouts that are faster than 5:30 pace.
MID-ATLANTIC GRAND PRIX
· Valley Forge Revolutionary Run 5 Mile on April 17: Race captain is Paul Matuszak (firstname.lastname@example.org)
· Broad Street Run on May 1: Race captain is Jessica Fragola (email@example.com)
· Scott Coffee Moorestown Rotary 8K on June 4: Race captain TBD
ON THE TRACK
4/22-4/23 Widener Invitational at Widener University
4/28-4/30 Penn Relays*
5/16 Tuppany Twilight Last Chance Meet at Swarthmore College*
*Qualifying standards are or may be required
ON THE ROADS
4/18 Boston Marathon
Running for two hours alone is boring, so tag along with the weekly long run. As always, the group meets at 8:30am each Sunday at Lloyd Hall. We had a small group this past weekend (weather was unfavorable and the Love Run was going on), but it was still enjoyable:
· Duriel joined us for the run!
· Geraint actually took out the first mile slower than 7:00 per mile pace
· Paul’s 2013 Miles for Music 20K gloves are now buried in the woods at Belmont
· Sean pulled a 180 and attended the run coming off 8+ hours of sleep opposed to last week’s less than 4 hours of sleep
Tuesday’s group workout will began at roughly 6:30pm at Lloyd Hall. Franklin Field will not open tonight. Here are a few workout options if you wish to tag along with others:
· Penn Running Club – Tempo run
· Penn Marathon – 2xMile + 4xHalf-Mile
· PRTC Men and Women – Tempo run (HM race pace give or take a few second pending the length of each interval; if running intervals kept the recovery to approximately 20% of the interval time duration)
Make sure to communicate on the new men’s and women’s track/workout based email sub-groups. The men have been meeting pretty regularly on Friday evenings.
New group run option: Philadelphia Runner (the store) has nearly 100 people show up at 8:00am on Saturday mornings at Lloyd Hall. While there aren’t many of those 100 runners holding a pace faster than 8 minutes per mile, it may be a good recovery run for those that need to run something easy on Saturday mornings. Plus, you may catch somebody that just moved into town that found out about the Saturday group but doesn’t know of any other group runs.
Want company during other runs over the course of the week? Be sure to stay active on the new “easy run” email sub-group.
(What was Paul drinking?)
This section is going to be going away soon. I’m a lot lamer than I thought. Decaffeinated tea; two cups of it actually.
Love Run (Half Marathon)
Evan Redos made his half marathon debut in fine fashion placing second overall in 72:20. Jessica Fragola finished first (17th overall) in a massive five minute PR in 80:07, outrunning second place by over three minutes! Great job to both Jessica and Evan on their outstanding performances at the Love Run and representing the club well!
Sam Howell Distance Night
Charlie Murphy and Kevin Brandon competed at Princeton University on Friday evening at the always competitive Sam Howell Invitational. Both are rounding into good form as Charlie posted a 14:46 while Kevin ran 15:04. Looking forward to seeing how much faster each gets as they close in on Penn Relays and a few other larger track meets in May!
The Penn Running Club competed at the NIRCA national track meet this weekend. For the second consecutive week, Chris Hendry ran a 5000m PR in 15:33, good for 12th. Chris back to run the 1500 in 4:11 for 4th in his heat (20th overall).
Kyle Heubner ran 4:10, just 0.2 seconds off his season best for the 1500 for second in the heat (18th overall).
In the women’s 5000m, Emily Saus ran very well in 18:46, good for 13th overall!
Great job to the PRC. We need to get them out in PRTC singlets sometime soon!
Race results note: unfortunately, the email team isn’t that great at stalking the internet for results. So please send us your results or let us know when you are racing!
· Yes, this is late by a day again. Life if out of control right now. So much baby stuff and so much work. If anyone needs any arm sleeves/warmers, infant clothing works verywell.