Hello Balanced Runners,
Coaches Dale & Tina are back from Spain. Coach Tina (a.k.a. Captain America) returned home with two medals for Team U.S.A. She performed brilliantly in cross-country, 5000m, and half-marathon. Coach Dale flawlessly executed the duties of “Bag Dude” – enabling Tina and her teammates to run without worrying about their gear.
This week our last week of base training. Next week we will begin training both short-course (5k to 10k) and long-course (10 miles to 13.1 miles) plans. Each plan targets Thanksgiving Day races, but can be customized for other target races.
Here is the plan for tomorrow morning:
- Range of Motion routing
- Hip mobility
50 minutes of easy running/running & walking/brisk walking with 5 x 1:00 surges (moderate to hard effort) with at least 2 minutes recovery between.
- Stretching routine