Hello Balanced Runners,

The World Championships have been a great experience.  Coach Tina has two more chances to medal at the half-marathon (individual and team). Tina and her team hit the roads Sunday morning so please send good vibes their way!

This week we have more base training planned.  This is the time to take care of any summer time asymmetries and put some long-slow distance under our feet.

Here is the plan for tomorrow morning:


  • Range of Motion routing (Jumping Jacks + other stuff)
  • Hip mobility (or squats and lunges)


45 minutes of easy running/running & walking/brisk walking with 5 x 30-second surges (moderate to hard effort).


  • Stretching routine

Happy Trails!

Dale & Tina