If you missed us at the track this morning we worked on pacing. If you are still planning on getting your run in this evening we did 3 one mile repeats tracking our splits at each lap. Lap target times are as follows:
Half Marathon/ Time Mile Pace/ 400M time
1hr 58min /9 min per mile /2:15 per lap
2hr 04min /9:30 /2:23
2hr 11min /10/ 2:30
2hr 18min /10:30 /2:37
2hr 24 min/ 11 /2:45
2hr 30min/ 11:30 /2:53

This was a great workout for getting the feel of your pacing for race day. We did some core work and rested 2 min between each mile. Definitely a workout I would recommend.

Friday Boot camp: We will be "playing" outside with a buddy tomorrow, so try to make it into class for a fun workout. At Home option - Dust off one of your favorite workout videos and do it all the way through, no stopping, no slacking off!

Weekend Long Run - We are planning on meeting at 6:30am at the Valley Park Trailhead for a 10K time trial. This means 6.2miles as fast as possible (for you). If you are not up to a hard run in this heat then take it slower but make sure your last mile is at your half marathon goal pace or faster. Post if you plan on coming so we can get a head count.

NO CLASS ON MONDAY - ITS LABOR DAY, go have some fun!!