Once again, a frigid Friday should be followed by a chilly Saturday (will you brave the Black Diamond group run?), and a pretty reasonable Sunday, which means it’s time to get your Skunkday training in. Bring a friend! We’ll meet outside the doors to Barton, unless it’s open, at which point people will be inside where it’s warmer. Location details and the sign-it-once-for-2020 waiver at the bottom.
I’ve had some requests for workouts for those who want something a bit different than a simple long run. This workout progression won’t be nearly as structured as the Tuesday night MITHACAL MILERS track workouts, but it should help you run Skunk faster or more comfortably.
For this week, we’ll start with something simple. After your group turns off 366 onto Game Farm Road (which provides about 2 miles of warmup), pick up the pace a bit and hold it there for 3 minutes. We’re not talking race pace—just 20-30 seconds per mile faster than your easy pace. So if you’re running at an 8:30 pace, pick it up to about 8:00 pace for 3 minutes. Drop back to easy pace for 2 minutes for recovery, and then do another 3-minute pickup. That’s it—do the rest of the run at whatever your comfortable long run pace is. Any questions, just reply to this post.
See you Sunday!
So everyone can make sure there will be others at their pace, please let us know what pace you’ll be running. I’ve tweaked the ranges based on last week’s answers (and I’ll tweak them again next week to add in more paces in the 12:00-minute range).
- 8:00-minute pace and under
- 8:30-minute pace
- 9:00-minute pace
- 9:30-minute pace
- 10:00-minute pace
- 10:30-minute pace
- 11:00-minute pace and slower