Week 12: Sep 7 - Sep 13
Hello Runners and Walkers! Welcome to week 12 of your training session. The next two weeks are your last build-up weeks. After this, it is all downhill with easy runs. Not only have you come a long way, but you have done so in some very extreme weather. Lucky for us, the forecast for the next 10 days shows a cool down heading our way. Even then, you will need to continue your hydration. Talk to the coaches if you have any questions.
Announcements
-
🏅
A big shout-out to Alejandro and Ruben on completing their first marathon in Colombia, South America. Also, great job Coach Ashley, Yesenia, and Jake for their efforts and achievements at the Laps for Love Backyard Ultra. Every one of you was fantastic, and we love you all.
-
🏃
We will have track night as usual on Tuesday. This is our speed night, so put more effort into your running. Hydrate after each segment before starting the next one. If you feel lightheaded, dizzy, or notice a higher heart rate than expected, take a longer break. A 7-8 effort means 70-80 percent of your race pace, so do not sprint, though you may kick for the final 10-15 seconds of a segment.
-
🏁
Races: Sep 10-12 - Keepers For Freedom; Sep 12 - Race 4 Freedom.
-
🎂
Birthdays: Sep 7 - Danielle Martin and Steve McDonald; Sep 8 - Lisa Fouts; Sep 10 - Michael Obermeyer; Sep 11 - Beth Bowdin.