We hope that everyone is well and that those of you coming back to school for the hybrid model next week are looking forward to it at least a little bit :)
Classe schedules, like everything else of late, will be different and take some adjustment, but if we think it through, practice patience and perseverance, we can certainly all be better for it. And of course the same is true for those opting fully remote.
On the running front, continue to do the work and to give yourself some grace. Athletes around the world have been trying hard to make the best of it -- but even those that are racing (Diamond League track runners etc.) are doing so with shortened seasons, very few fans (if any) in the stands, and with a pretty good perspective and appreciation for the goals that can be accomplished.
The general sentiment has been "have some fun, race a little because that is a big part of the sport" but also don't go TOO crazy or worry too much. We want to help you work this fall. We want help to push you to get better and to run some fast efforts. We also just don't want to the opportunity to improve and to keep the "team" ideas alive as much as possible. Whatever we can do to help please do let us know!
FOR THE WEEK AHEAD:
M 8/31 - Easy distance 35-60min + 6 strides
T 9/1 - Something quicker/shorter: Warmup 10min. Skips etc. 1 mi at TEMPO** (to get you really warm), 2min R, 3 x (300, 200, 100) at 800m pace - walk back 100m rest, 2min R after first set. 2:30 after the second. Warm down 10min.
W 9/2 - Easy d. 30-45min.
TH 9/3 - Warmup 10+ min, 6-10 HILLS 40-60sec. duration. Cool down 10+ min.
F 9/4 - Easy d. plus strides and strength.
S 9/5 - Longer distance approx. 20% of weekly miles.
S 9/6 - OFF or easy hike/bike
**Reminder, TEMPO is not 5k race pace. It is a "comfortably hard" pace 25-30 sec. slower per mile than your current 5k pace.
ALSO, try to keep up with 2 days of core strength and leg lifts per week :)
WOODBRIDGE INVITE
We've added just a little speed these last two weeks again to hep you feel better when racing the virtual invite on in a couple of weeks :) It's a virtual event, so you can run it anytime between 9/12 and 9/18 but we will propose a gathering time on one of those days and will support with timing assistance in some capacity or another as allowed. Ideally, we will do this later in the day and maybe even under the lights on the track -- totally fun!
You can read more about the event here: https://www.athletic.