Week of November 14th:

I hope you are taking advantage of these last warm days, winter will be blasting us before we know it!  St. Louis has developed a great racing community and there are plenty of opportunities to keep running all winter long.  Take the time to visit the local race calendars at Fleet Feet, Big River Running, and St. Louis Track Club and pick some races to participate in. I am planning on entering in the Frostbite Series which is run by the St Louis Track Club down in Forest Park.  Click here for the entry form with all of the information.

Run workouts for the week:

Workout 1 - complete warm up exercises and run 1 mile at easy pace practicing perfect pose form.  Rest 3 minutes then complete 3 rounds of 100 meters, 200 meters, 400 meters with 1:1 rest (if it takes 20 seconds to run 100m then rest 20 seconds, etc).  Cool down with 800 meters easy run/walk.  stretch and 3X 1 min plank holds

Workout 2 - complete warm up exercises and hill Tabata on treadmill - 8 rounds of 20 seconds on 10 seconds off at 10% incline or flat if outside. Cool down with 1/2 mile run easy on 0% incline and take time to hit the foam roller and stretch.

**Let me know if you have races you want to participate in and I will post them for the group.