This Thanksgiving week, let us be thankful our community and the support and friendship we find there. It’s through our community that we learn to be better athletes and people, and have the opportunity to share and help others. It’s been the pleasure of my life to help runners and triathletes in any way I can. I am grateful I can do it today and into the future.
As the season changes, the challenges to our consistency change. Whether it’s more time demand from family, work, or undesirable weather, the key to ALL your goals next year IS CONSISTENCY NOW. You don’t have to be a superhero. You just have to show up. SEE YOU THERE!
We welcome dark running season with repeats along the river. Bring your headlamp or a bright friend and lets get busy!
TUESDAY, NOVEMBER 21: CASCADES REPEATS!
WARM UP TO ARGO CASCADES, THEN DYNAMIC WARM UP
UP TO 20 REPEATS ON THE B2B ALONG THE CASCADES PORTION OF THE TRAIL (400M)
ALL RUN AT 10K TO 1/2 MARATHON PACE, OR
5K RACE PACE OR FASTER IF HEAT ADAPTED
LIGHTER LOAD 5-10 REPEATS
HEAVIER LOAD 10-20 REPEATS
REST: 1/2 TO 1/3 THE DURATION OF THE INTERVAL
COOL DOWN BACK TO THE SHOP
Details:
**All workouts leave from AARC Ashley at 6:05 pm.
**Free to all, courtesy of AARC and the Ann Arbor Tri Club
**Vaccinated individuals are not required to wear masks, unvaccinated are asked to mask up at the start during crowded conditions.
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.***