With the Travis County COVID-19 numbers continuing to head in the right direction (down) we are happy to be able to continue our modified, socially distant, routinely sanitized Saturday long run! Thank you to the pace group leaders who stepped up on short notice last week! If you can lead a pace group this Saturday please let Coach Al know!
Speed – (does not have to be done on a track) warm up with an easy mile followed by (half marathoners) 6 x 400 + 1 x 800 or (marathoners) 6 x 400 + 3 x 800 then (both groups) cool down with an easy mile (Strava label = SPEED)
Hill Repeats – find a 1 mile hilly route then warm up with an easy mile followed by 3 x 1 mile followed by an easy mile cool down (Strava label = TEMPO)
Saturday Long Run – Marathoners = 12.09 miles, Half Marathoners = 7.00 miles (Strava label = LONG)
Run every chance you get!
The Ship of Fools 