Picking the Pace Back Up
It’s time to shift gears for some of the upcoming 5K and 10Ks like Mardi Gras Mambo, Shamrock 5K and Fat Boy 5K – among the many! We will still do a Saturday long run build up starting with 8 this weekend. I know there are a lot of you that want to run Amazing Half Marathon in early March.
We’ll start again with short intervals and build back up. In this phase of training they need to be quicker than in half and full marathon training. But don’t force it in these early weeks. We will gradually build into that over the next 6-8 weeks.
One of our favorite shake-out/build up workouts:
Warm-up down Ferndale to Lake Erie.
4 x 220 cutdown. Jog a lake loop between sets. Duplicate the first set of 4 x 220.
*shorter workout can only do one set of 4 x 220 and cool down using Fiero.
Bumsteers is going to announce a special to encourage everyone to stick around for a beer and burger.