Hi Everyone,
I hope you’re doing well this rainy Tuesday and you had an awesome workout yesterday. All of the people I was able to talk to after seemed to enjoy it. A lot of times when we think of 400s we think of shorter faster work instead of using it for more high end aerobic work like we did yesterday. We’ll probably keep a version of that workout throughout the season with the pace of the 400s getting faster while keeping the recovery the same. We’ll also use the 400s for more traditional faster work but with longer recovery like a 400 jog in between each.

Remember tomorrow is a 20min Time Trial for those who are not doing the 60min time trial this weekend. IF you are hurting currently it might be best to play it safe and sit this week’s time trials out.

I have posted some exercises under the important docs tab that are excellent choices for days where we have movement circuits on the schedule. I haven’t gotten to teach a lot of the movement exercises to the newer runners because we usually do them on recovery days which we haven’t been meeting for. I plan on working some of them in to our warmups but basically movement exercises are light movements that target specific movement patterns/muscles. They aren’t supposed to be hard or make you sore, they are basically to move the muscles and keep them healthy. The powersphere warmup is a movement based warmup and there’s also a ton of different glute bridges you can find online. The options for these circuits are limitless.

I hope you all have an excellent Tuesday. Keep prioritizing the harder tasks that you might not want to do later in the week. It’s easy to procrastinate in the moment but it can make your life a lot more difficult down the road.