Bonking in Poopy Pants.

If you are an Agnoite going for the Lehigh Valley Marathon, this is your last hard workout week.  If you are training for NYC Marathon, Chicago, Toronto, JFK50, Philly, California and anything else, this is just one of the many hard weeks to come!  A few of us are running 20s this weekend either in Central Park (NYRR Supported Long Run) or in Prospect Park (Battle of Brooklyn).  If you are, remember, it’s OK to push yourself, but don’t hurt yourself.  These runs are not your “A” race!!!!!  Think about the big prize and focus on maintaining good form, even cadence and practice fueling. 

Fueling and hydration technique is what really separates a marathon from all the other races.  You eat or drink too much and you cramp up.  You don’t eat or drink enough you won’t make it.  Even pros have to practice this:  http://leblogdurob.com/blog-95/  (Go!  ROBBIE!  Go!)  Treat these longish races and runs as a testing ground for your hydration/fueling plans! 

Here’s what Robbie’s got to say:

So anyways, my point here is that during your marathon build you have to get in some specific runs in which you practice you fueling and hydration plans. Don’t wait until race day to try this out, because if ya do that than you are at risk of pooping your pants…and then bonking. The only thing worse than bonking is bonking with poopy pants.

Repeat this mantra:

WE DON’T WANT TO BONK IN POOPY PANTS.

WE DON’T WANT TO BONK IN POOPY PANTS.

WE DON’T WANT TO BONK IN POOPY PANTS.

WE DON’T WANT TO BONK IN POOPY PANTS.

WE DON’T WANT TO BONK IN POOPY PANTS.

And chanting mantras will lead us to…Wednesday Ninja Monk Speed Class!

OK. Folks.  The turn out rate for this class has been kinda low.  Are the classes too hard?  Ya’ll afraid of hard work?  Just kidding.  We know you got other life-plans.  We’ll be here when you need us!

This week, we’ll do a track-like workout in Central Park.  Meeting place is usual Engineer’s Gate at 6:45PM.  Warm up run to GREAT LAWN.  Since the circumference of the Great Lawn is roughly 800m we’ll just pretend that’s an 800m track.  Track workout is always good to do before a distance race because it’ll get your legs moving and the flatter terrain is definitely less taxing.

Workout: 

800X3 (three loops) at MP. 

800X2 (two loops) at HMP. 

800X3 (three loops) at 10K.

NO RECOVERY – it’s only about 4Ms of continuous run but it will not be easy!  Since Agonite’s primary goal is for a strong marathon, this is a bit of that whole pacing practice.  You go out too fast on the first 3 loops and you’re essentially screwed.  Go too slow and you’re 10K pace look will look abysmal. Here is a sample of this workout.   Feel free to kick it up a bit on the last 800m if you feel like you’ve “got it”!

ALL HAIL THE GODDESSES!

NYRR Team Championship happened this weekend and even though one diva crashed and burned (really? 7:03 up West Drive?) others soared high and AODF made history this year.  With only 10 goddesses running, this was rather amazing result.

First, there were PR's GALORE.  Tee, Jenny FTB, Louise, LisaLisa all PR'ed.  CONGRATULATIONS!!!!! 

We're also all over the NYRR web page this weekend too!

Calm before the storm.

We are proud of you, dudes!

WHERE'S WALLY MOMENT.

We finished 9^th in More Magazine age group, beating more established 1000000 member clubs like Greater NY, NY Harriers, West Side Runners, Warren Street, etc. etc.  ZOMG.  Talk about the Few & the Proud.  

We also beat Frontrunners in overall womens and had the crash and burn not happen, we may have beaten the mega team NY Flyers (only a few seconds off!)

On the flip side…well.  Dudes, you need to step up your game or else we’ll force a penalty.  How about you guys buy the goddesses the next team brunch.  Yea.  That sounds delicious!

Speaking of men, Marco Polo Riccardo is running a very personal marathon this year.  Let’s help him out with his cause!

Wednesday Speed Super-Ninja-Zen-Monk Class

At our Team Brunch, Captain Crunch insisted that this class utilized some form of ancient Japanese secret.  While we don’t guarantee any sort of enlightenment, going up Harlem Hill at full blast may lead to some sort of zen moment.  However, if you’re in to obtaining full blown enlightenment, we recommend trying this Wiki page for specific training tips. 

This Wednesday, we have a special coach!  Coach John of NYRR will be subbing in!

Here’s the workout:  “Ice Rink Hill Repeats”

From EG, easy jog as warm up (include dynamic stretching, like high knees, butt kicks, super Mario jumps, short sprints) to 102^nd Transverse.  (You can go bridle if you prefer.)

START at 102^nd Transverse on East Drive. 

MP down hill to the bottom of the Hill.  The bottom is where you can see the little creek that flows into Harlem Meer.  10K pace up to the 102^nd Transverse.

Repeat this for 12 minutes.  Stronger runners may be able to do 3 round trips.

Recover either on the Transverse or the East Drive for 3 minutes of easy trot/jog.

Then repeat the same thing again for another 12 minutes.

Easy job back to EG as cool down.

Here is our TEAM RAFFLE TALLY after this race.

Name	Raffle Ticket Count
Baldassari	2
Caine	4
Finn	5
Gormanly	5
Iwasaki	3
Kern	1
Laytham	1
Liriano	5
Lubin	3
Martin	6
Masi	4
Miller	1
Montagna	2
Pathak	4
Rallakis	1
Roberts	3
Silvestro	4
Sobti	1
Tanaka	4
Wengroff Spencer	1
Yamada	4
Grand Total	64