I hope everyone had a great time with the team on Wednesday and thank you all for coming to a very successful Spike night.
If you missed it here is what we did today and your plan for tomorrow. See everyone Saturday at 7:30 @ Holmdel Park. We meet in the parking lots by the gazebo.
Thursday:
Newcomers: 3 cruise miles - Run a mile, take a two minute break, run another mile about 5-10 seconds faster than previous mile....repeat. Do 10 minute cool down after.
Returners: 3 cruise miles with 20 minute recovery/cool down run after.
All should do 1 minute intervals of core and abs.
Friday
Newcomers: 35 minutes recovery run - 4 strides
Returners: 45 minutes recovery run - 5 strides
All should do Myrtl workout and 1 minute intervals of core and abs.
Tip of the day: Many runners hold tension in their upper body, which can make your regular run feel twice as hard. Try this simple trick to check yourself: Roll up a sheet of paper and run with it for a few minutes (as if you were holding a baton in a 400-meter relay). If the paper comes back crunched, you are squeezing too hard! Allowing your hands to loosen up translates into reduced tension in the shoulders and less wasted energy.
