Hi all,
Due to AQI readings for Twisp and Winthrop in the 140-160 range we decide to cancel practice for Tuesday 7/13.
Our focus for this time of year is still on building strength and some consistency in your running efforts, but at the same time we don't need to run around in the smoke and unreasonably stress our systems.
We will hope to meet on THURSDAY at LBHS at 8am as originally planned but will communicate via email if something changes.
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A FEW WORKOUT THOUGHTS FOR THE WEEK:
IF you can find some cleaner air a some point later in the day, try to get in an easy distance run of 35-50+ minutes. Depending on where you live in the valley morning or evening may be best.
Try to run at least THREE days this week.
If you've been running three days a week, try to add a FOURTH.
Add 6 x 50-60m strides at the end of TWO runs this week.
On one of your runs this week, at some point after the first 15min do 6 x 30 sec. ON/30 sec. OFF. Pickup to a comfortably quick pace and just count "one, one-thousand, two one-thousand..." in your head for both the pickup and the rest. OR...
Find a nice long hill near a run and mix in 6-8 x about 30 sec. hill repeats.
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Stay patient with the smoke, but try keep building on your work so far.
Have a good week!