Week of 4/19/2020

One of the bright spots in this whole limited ability to co-run situation we find ourselves in (for 6 f-ing weeks) is the very random encounters that occur every other day or so. It’s one thing to see you at a Tuesday, Thursday, or Saturday workout (or Monday or Thursday morning) when there is a pretty good chance you’ll be there…but a whole other thing entirely to randomly see you heading north on Bull Creek when I’m heading south or to be starting your run at the rock when I’m finishing mine or to have Jerie tell me she saw you here or there during her run. Stay at it, be safe, and just know that I (for one) look forward to seeing you unrandomly very soon!

Speed – warm-up drills followed by 6 x 80m strides then “race” a 5k or 10k on your own course followed by a 5 minute cool down (Strava label SPEED)

Tempo – warm up drills followed by 6 x 80m strides then do a “quality” hill workout by choosing a long hill or a short, steep hill to run up at 100% effort and recover on the way down repeating as many times as you can while still giving it 100% followed by a 5 minute cool down (aka namaste after this one) (Strava label TEMPO)

Long Run – warm up drills followed by 6 x 80m strides then (fast group) run 10 miles by starting faster than half-marathon pace and holding it to the end or (fun group) run 6 miles by starting at faster than half-marathon pace and holding it to the end then (both) cool down for 5 minutes (Strava label LONG)

Run every chance you get!

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