Early winter running is a unique opportunity to change mindset and plan for the long term. Setting up an annual training plan, focusing on core and strength training, and beginning to get back to base training are all things that should be on your mind now. When you have a well thought out plan, you can review it each day and FOCUS YOUR MINDSET. When you attend to your mindset, you remove the barriers that keep you from consistently doing each day what is necessary to reach your goal. It’s normal to get distracted when the holidays set in and the ice and cold taunt you. Decide what you want to achieve next year, write it down, make a plan, and review it each day. When you feel unmotivated to get out in the elements or ice, visualize the big picture and embrace your core desire. Focus on the goal and let the defeating thoughts die where they arrived. Don’t push them away, just don’t feed them.

Also, you should join a running group and show up as we head out the Argo loop! Friends keep us warm and accountable.

TUESDAY, NOVEMBER 28: THE DAM TEMPO

10 MINUTE RUN TO ARGO DAM

DYNAMIC WARM Up

4-8 x 3:00 @ 1/2 marathon to 10k race pace

REST INTERVAL: 1:00

COOL DOWN BACK TO THE SHOP

**ALTERNATIVE: EASY LOOP AS FOOTING ALLOWS FROM ARGO TO BANDEMER TO LONGSHORE

Details:

**All workouts leave from AARC Ashley at 6:05 pm.

**Free to all, courtesy of AARC and the Ann Arbor Tri Club

All abilities are welcome and the workouts are written to be adjusted to each runner’s individual needs. They are time based intervals or hills that aim to leave no runner behind. Whether you are training for a sprint tri race series or this year’s late summer DXA2 run, or even a fall marathon, you can benefit from this training. Workouts are based at a local track or hill and start from AARC at 6pm. This allows runners to bring along a drink and drop it at the workout location. Please note that AARC closes at 6pm. ***Each runner is responsible for assessing their fitness and readiness to participate. Each runner is responsible for choosing their own workout and understanding the risks associated with demanding physical activity. This information is available for runners to help themselves, no prescription is intended.***