Another Sunday, another Skunkday run. Meet at Barton Hall at 8:30 AM and we’ll break into pace groups and head out about 10 minutes later. Remember, how far you go is up to you—I’ll be running only 2 miles, but there are good options for 4, 6, 8, and 10, not to mention the full 13, and last week, @Bwalters was planning to do 20. Location details and the sign-it-once-for-2020 waiver at the bottom.
This week’s workout is getting just a bit harder. After your group turns off 366 onto Game Farm Road (about 2 miles of warmup), do 2 pickups of 5 minutes each, separated by 2 minutes of easy running. The pickup pace should be about 20-30 seconds per mile faster than you’re running, so it should feel a little hard, but entirely doable.
In addition, when you’re coming back down Tower Road at the end of the run, throw in 4 sets of 30-second strides at whatever your race pace is. If you haven’t done strides before, the idea is to speed up to race pace gently—this isn’t a sprint—hold it for 30 seconds while focusing on keeping good form, and then fall back to an easy jog for 1 minute before starting the next set.
See you Sunday!
So newcomers can make sure there will be others at their pace, please let us know what pace you’ll be running! It feels like we’ve gotten close to the correct set of pace options, so let me know if you’re not sure which answer fits your pace.
- 7:30–8:00-minute pace and under
- 8:00–9:00-minute pace
- 9:00–10:00-minute pace
- 10:00–11:00-minute pace
- 12:00-minute pace and slower