Gang, what a great weekend of racing for NOVA!  Our soon-to-be legendary Racing Team dominated the Run Geek Run 8K, and we had excellent performances from Laura O'Hara and Matt Logan at the half marathon distance, running the fastest times by NOVA runners in many years (and in Laura's case, possibly ever).  But among all of the outstanding running this weekend, I'd like to single out David Wertz, who ran a huge PR of 26:40 for 8K.  Dave had the kind of breakthrough on Saturday that most runners can only dream about.  To put his race into perspective, a year ago Dave's 5K PR was in the 5:35 per mile range.  On Saturday, Dave ran 5:22 per mile for 8K.  That is a remarkable improvement, and Dave's season is just gettting started.  In fact, Dave is going to lead the NOVA Racing Team back into action on October 10 in the Boo! Run for Life 10K in West Potomac Park, and we will have several of our other A group runners in the field as well, so I urge all of you to consider joining them for what will undoubtedly be a very fast and competitive race, and another crushing victory for NOVA.
 
The workout for tomorrow will be 12 x 400 with a 200 jog.  For those of you who have not done this workout before, it can be a tad tricky from a logistical perpsective, so I need everyone to understand the ground rules, which you all MUST abide by.  As always, you will run your intervals in lane 1, so that faster runners can pass on the outside.  For your recovery, you will jog the turn in lane 4, turn around and jog back in lane 5.  But it is imperative that BEFORE YOU MOVE OUTSIDE FOR YOUR JOG, MAKE SURE NO FASTER RUNNERS ARE PASSING ON THE OUTSIDE.  Our A group runners will be doing a longer workout, and they will not necessarily be stopping at the finish line.  If eveyone follows these simple rules, we will get through this workout without incident.  Please, I urge you to be careful. 
 
If you have any questions or concerns, give me a shout.  See you out there tomorrow.