We're MOVING!

Hey guys!

We're moving our blog to:  http://teamaodf.blogspot.com/

We'll be posting new things soon, so come check it out.  We're closing this blog in the next few months!

Summer Is Here.

After what looked like a prolonged glorious running weather through much of June, it ended with a BOOM this past Saturday at NYRR Pride Run!  Braving crazy humidity and temperatures, 9 Agonites let it all hang loose (hello Sports Bra Season) and scored some points.  The ladies, once again, put us on the map with Ms. Iwaski coming in SECOND and LisaLisa coming in at NINTH in their respective age groups.

Ms. Iwaski was always speedy, but we don’t know what’s gotten into LisaLisa.  She had been sick most of spring with some kind of mysterious bug.  We think she has been bitten by a radioactive spider.  Either way, we still love you LisaLisa!!  We are team for everybody and everything, including mutants!!!!

Here is the team raffle tally after Pride Run:

Name	Raffle Ticket Count
Baldassari	2
Caine	3
Finn	4
Gormanly	4
Iwasaki	2
Kern	1
Laytham	1
Liriano	4
Lubin	2
Martin	5
Masi	3
Miller	1
Montagna	2
Pathak	3
Rallakis	1
Roberts	2
Silvestro	3
Tanaka	3
Wengroff Spencer	1
Yamada	3
Grand Total	50

Next Club Points race is Team Championships in August. 

Details on after party to come soon…

SPEEDWORK:

After a hot race we’re going right back into hard training.  For most of us, September 8 is so close, we need to really ramp up your speed work.  Too hot?  Who cares.

We’re doing interval tempo work this week.  It’s pretty simple. 

Start with 1M of Warm Up.  Include dynamic stretches, jumps, sprints.

As set:  1M hard pace; 0.25 Recovery.  Do 6 Sets. 

Make sure to really recover on the recoveries.  The recovery should be no faster than 9 minute miles.  You may walk if needed, but your 1M hard pace should be absolute exhaustion.  After all, you’re only running 6M at hard pace total, so you should be able to handle this perfectly fine.