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

Happy Trails!