Saturday 1/9/21

 Hi Everyone,

We miss seeing you, however we continue to feel it best not to meet as a group. For this weeks run,

We are focusing on a gentle return to structured workouts,

40 min warmup

5x strides: don’t force these, but do them! Part of the warmup

6x( 3 minute at half marathon EFFORT, 1 min jog, 2 min 10k effort, 1 min jog, 1 min 5k effort, 1 min jog)

Cooldown 20-40 minutes

Try to add 1 mile to last weeks run.  Ideally this workout would’ve done on grass or dirt.  

Rusty/Mike