Great job both doing and posting your workouts on Strava and mega thanks to Michelle for riding herd on that initiative! We are roughly two weeks out from phase 1 of refloating the Ship. Phase 1 will be a limited restart of our Saturday runs broken into pace groups. Let me know if you did not receive the email from Coach Al and I will forward it to you.
Speed – warm up with 1 easy mile followed by a 4 mile continuous run with the first mile at half marathon pace or slower, the second mile 10 seconds faster than the first, the third mile 10 seconds faster than the second, and the fourth mile 10 seconds faster than the third followed by a 1 mile cool down (Strava label SPEED)
Hills – warm up with an easy mile then find a steep hill to run up at full speed walking down for recovery then repeat 7 more times followed with an easy mile cool down (Strava label HILLS)
Long – fast group = 12 miles broken into 4 mile blocks with block 1 at marathon goal pace plus 30 seconds, block 2 at marathon goal pace plus 20 seconds, and block 3 at marathon goal pace plus 10 seconds…fun group = 6 miles broken into 2 mile blocks with block 1 at half marathon goal pace plus 30 seconds, block 2 at half marathon goal pace plus 20 seconds, and block 3 at half marathon goal pace plus 10 seconds (Strava label LONG)
Way to coach, Al!
Run every chance you get!
The Ship of Fools 