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With each successive week of training, you provide additional stimuli for progress in your running speed and endurance; also, though, you grow to be gradually more fatigued.  Usually, after a few weeks your body requests a recovery week to continue to adapt to your training at an optimal rate.

When we run a little farther and harder than we have in the past month or so, this mild strain breaks down the muscle cells and tendons.  Our bodies are programmed to restore themselves stronger than before, but only if we take enough rest afterwards in order for that rebuilding to take place.  Without sufficient recovery, the rebuilding will not carry on as it should.  This can lead to chronic fatigue, exhaustion, or lack of interest in training.

That doesn’t sound good!  But the good news is, we DO take recovery weeks.  Every fourth week or so, we decrease our training mileage and intensity to allow our muscles, tendons, and cardiovascular systems to recover.  I’ve also found this provides a great psychological break, and that after that week, you’re ready to jump back in with renewed dedication and energy . . . always a good thing !

So that’s the rationale behind our somewhat lighter workload this week!  As always, please be sure to let me know what questions you have . . . I’m here to help and support you every step of the way!

How did our stepdown week start off Monday?  VERY well!  Group Amazing completed 6 x 800 at cruise interval pace with 45-60 seconds recovery between intervals, while Group Bodacious completed 5 x 800 with 45-60 seconds recovery.  We stayed on the Rec Center loop . . . and, happily, the members of Group Amazing discovered a new path that is out of kiddo traffic and that is EXACTLY  a quarter mile!  Group Amazing followed this longer loop for the last two reps; hence, the last two reps’ times were a bit slower.  Group Bodacious, don’t worry . . . you’ll get to check out this loop next time !

Here are your times from yesterday’s workout.  Everyone finished ahead of goal time . . . WAY TO GO!  Here are the results for each group:

Group Amazing:

Carolyn (2nd rep leader): 4:16 (2:09); 4:10 (2:01); 4:12 (2:06); 4:13 (2:03); 4:28 (2:14); 4:16 (2:10)

DeeAnn (1st rep leader):  4:15 (2:07); 4:10 (2:02); 4:12 (2:06); 4:13 (2:03); 4:28 (2:18); 4:15 (2:10)

Elise:  4:16 (2:11); 4:10 (2:02); 4:12 (2:07); 4:13 (2:03); 4:28 (2:14); 4:09 (2:08)

Jeanette (6th rep, 2nd lap leader): 4:16 (2:09); 4:10 (2:02); 4:12 (2:06); 4:13 (2:03); 4:28 (2:14); 4:09 (2:08)

Jennifer:  4:18 (2:14); 4:22 (2:07); 4:26 (2:12); 4:38 (2:17); 4:41 (2:24); 4:49 (2:27)

Kate (fourth rep leader):  4:16 (2:09); 4:10 (2:02); 4:12 (2:06); 4:13 (2:03); 4:28 (2:14); 4:11 (2:08)

Kathy (fifth rep leader):  4:15 (2:09); 4:10 (2:02); 4:12 (2:06); 4:13 (2:03); 4:27 (2:14); 4:09 (2:08)

Lauren:  4:18 (2:14); 4:19 (2:07); 4:21 (2:11); 4:32 (2:13); 4:40 (2:24); 4:49 (2:27)

Mayra (sixth rep, 1st rep leader): 4:16 (2:08); 4:10 (2:02); 4:12 (2:06); 4:13 (2:03); 4:28 (2:14); 4:09 (2:08)

Wendy (third rep leader):  4:16 (2:07); 4:10 (2:02); 4:12 (2:06); 4:21 (2:10); 4:28 (2:18); 4:09 (2:08)

Group Bodacious:

Christine:  5:16 (2:38); 5:22 (2:37); 4:55 (2:25) (completed only three due to recent return to training)

Cindy:  5:03 (2:35);  5:05 (2:38); 4:55 (2:30); 5:06 (2:36); 4:57 (2:31)

Janet:  5:51 (3:04); 6:04 (3:11); 5:55 (2:55); 5:50 (3:02); 5:28 (3:06)

Kelly:  5:51 (3:02); 6:04 (3:11); 5:55 (2:56); 5:58 (3:02); 6:07 (3:06)

Mary:  6:01 (3:04); 6:44 (3:23); 6:51 (3:31); 7:11 (3:26); 7:05 (3:38)

Patty:  5:03 (2:35); 5:05 (2:38); 4:56 (2:30); 5:06 (2:36); 4:57 (2:31)

Great work, fantastic FFC runners!  See you tomorrow . . . and keep on running!

We completed this workout as a sort of keep-your-legs-sharp exercise.  As a runner and as a coach, I find it really helps to change things up once in a while; even if a training phase is mainly base-building oriented, it’s good to throw in a little speedwork; and even if we’re focused on raising our lactate threshold and improving speed-endurance, it’s good to make sure your fast-twitch muscle fibers (and the psychological factors behind them) get a chance to flex once in a while.  You’ll see the same thing when we’re sharpening for races in a month or two; even though we might be focusing on some shorter intervals, we’ll still throw in some of our cruise intervals and tempo runs to keep your skills there fresh.

So that’s the rationale for making everyone really out of breath yesterday . . . how’d the workout go?  Not surprisingly since you’re all AWESOME . . . everyone rose to the challenge!! In fact, you all stayed at or ahead of goal time, and got faster as the workout progressed.  WAY TO GO!

Group Amazing’s goal time for 200 meters was 48-53 for 10-12 x 200.  Group Bodacious’ goal time was 1:00-1:15 for 10 x 200.  Your rest was a 200-meter jog back to the start.  You all did INCREDIBLY well . . . check it out here:

Group Amazing:

Carolyn:  48, 48, 47, 48, 47, 47, 44, 47, 50, 47

DeeAnn:  50, 49, 50, 50, 50, 49, 50, 46, 48, 50, 48, 47

Elise:  53, 52, 52, 53, 53, 52, 52, 48, 52, 50, 49, 48

Jeanette:  50, 49, 47, 48, 48, 46, 43, 47, 50, 47, 48, 47

Jennifer:  53, 52, 52, 53, 53, 52, 54, 54, 53, 55

Kate:  48, 48, 48, 48, 45, 48, 45 (had to leave early due to appointment)

Kathy:  48, 48, 48, 45, 47, 46, 44, 47, 50, 48, 48, 48

Lauren:  50, 50, 48, 52, 50, 44, 46 (stopped early to promote illness recovery)

Mayra:  48, 48, 48, 48, 50 (stopped early to promote illness recovery)

Wendy:  48, 48, 47, 48,  47, 47, 44, 47, 50, 48, 48, 47

Group Bodacious:

Ana:  1:03, 1:03, 59, 57, 1:01, 1:03, 1:05, 59, 1:03, 54

Christine:  1:13, 1:03, 1:00, 57, 1:00, 1:02 (completed 6 to promote rehabbing from knee surgery)

Cindy:  1:03, 1:03, 1:06, 1:05, 1:05, 1:03, 1:05, 1:02, 1:05, 59

EXCELLENT work, everybody!  See you tomorrow . . . and keep on running!

So what was on the agenda yesterday?  Both groups completed cruise intervals:  Group Amazing completed 5 x 1200 with 45 seconds rest, while Group Bodacious completed 4 x 1200, also with 45 seconds rest.  Agnes and Jen ran with Group Amazing, but completed 800s rather than 1200s . . . and were FLYING . . . fantastic job!  And . . . WELCOME BACK, Christine Bergsrud!  Since yesterday was Christine’s first day back after a six-week layoff due to knee surgery, she completed instead 400, 800, 800 and 400 . . . and did wonderfully!  Christine, we’re so happy you’re recovered and back with us!

So how’d everybody do?  In a word:  AWESOME!  Every single runner finished consistently ahead of goal time.  Watch out . . . your goal times might just get faster soon !

Here’s the official report from yesterday’s workout:

Group Amazing:

Agnes: 4:12 (2:03); 4:34 (2:03); 4:47 (2:09); 4:44 (2:08); 4:43 (2:03)

Elise (fifth rep, 1st lap leader): 6:18 (2:03, 4:09); 6:18 (2:03, 4:09); 6:17 (2:04, 4:11); 6:27 (2:08, 4:24); 6:25 (2:08, 4:19)

Jeanette (fifth rep, 3rd lap leader):  6:02 (1:57, 3:57); 6:10 (2:00, 4:04); 5:45 (2:02, 3:58); 5:58 (2:01, 4:05); 6:10 (2:08, 4:15)

Jennifer (fourth rep, 1st and 2nd lap leader):  4:09 (2:03); 4:10 (2:03); 4:13 (2:08); 4:03 (2:00); 4:33 (2:13)

Marianne (first rep leader):  6:02 (1:57, 3:59); 6:19 (2:03, 4:11)–Had to leave after 2 reps due to appointment

Mayra (third rep leader, fifth rep: 2nd lap leader):  6:02 (1:57, 3:59); 6:10 (2:00, 4:04); 5:45 (2:00, 3:58); 5:58 (2:01, 4:05); 6:10 (2:08, 4:15)

Wendy (second rep leader): 6:17 (2:03, 4:09); 6:10 (1:59, 4:04); 6:17 (2:03, 4:11); 4:52 (2:08)–Stopped early and was not allowed to complete final rep due to muscle cramping

Group Bodacious:

Ana:  9:08 (3:04, 6:09); 8:57 (2:55, 5:58); 8:53 (2:56, 5:56); 8:15 (2:54, 5:40)

Christine:  2:55; 5:24 (2:48); 5:36 (2:52); 2:48

Cindy:  9:08 (3:04, 6:09); 8:57 (2:55, 5:58); 8:57 (2:56, 5:56); 8:42 (2:58, 5:50)

Janet:  9:08 (3:08, 6:10); 8:59 (2:56, 6:00); 8:57 (3:01, 5:57); 8:42 (2:58, 5:50)

Patty:  9:09 (3:03, 6:09); 8:57 (2:55, 5:58); 8:53 (2:56, 5:56); 2:48 (only completed one lap due to attire issue )

GREAT JOB, everyone . . . that means YOU !!  Keep up the great work . . . and keep on running!

As you may know, cruise intervals help raise your lactate threshold pace and therefore help you ultimately run faster and more comfortably.  What does that actually mean?  By running at a “comfortably hard” (not slow, but not super-fast pace), you can help your body raise that comfortably-hard pace–and, consequently, the faster paces you can run and how long you’re able to sustain them–to a new level.  So, in a nutshell, this type of training prepares you to both feel better on your everyday easy runs (always a good thing!) and, should you race, to set personal records (PRs) at distances from the 5k all the way up the line to ultramarathons.  –All very good stuff!!

Speaking of good stuff . . . following are your times from yesterday!  EVERYONE ran ahead of goal time .  Group Bodacious completed 4 x 2 laps on the soccer field (which is about .42 miles) with only 1 minute rest, while Group Amazing completed 4 x 3 laps on the soccer field (approximately .63 miles) with only 1 minute rest.  Jennifer’s workout consisted of 2 x 3 laps and 2 x 2 laps at Group Amazing’s pace.  Check it out!

Group Bodacious:

Ana:  4:08 (2:01); 4:34 (2:23); 4:30 (2:21); 4:16 (2:10)

Agnes:  4:08 (2:01); 4:32 (2:23); 4:32 (2:17); 4:18 (2:10)

Cheryl:  4:37 (2:15); 4:25 (2:13); 4:41 (2:18); 4:57 (2:36)

Janet:  4:41 (2:15); 4:45 (2:20); 4:59 (2:27); 5:50 (2:38)

Mary:  5:31 (2:27); 5:44 (2:48); 5:43 (2:51); 5:55 (3:00)

Group Amazing:

Carolyn:  5:14 (1:48, 3:27); 5:11 (1:42, 3:28)–had to leave early due to appointment

Jennifer:  5:42 (3:45, 1:48); 5:55 (1:56, 3:56); 3:52 (1:55); 3:53 (1:50)

Kathy (1st rep leader, 4th rep–3rd lap leader):  5:10 (1:39, 3:26); 5:10 (1:40, 3:26); 5:11 (1:41, 3:26); 5:09 (1:42, 3:27)

Mayra (3rd rep leader, 4th rep–2nd lap leader): 5:12 (1:48, 3:27); 5:13 (1:43, 3:29); 5:09 (1:38, 3:25); 5:14 (1:42, 3:27)

Wendy (2nd rep leader, 4th rep–1st lap leader):  5:14 (1:40, 3:27); 5:10 (1:40, 3:26); 5:27 (1:43, 3:37); 5:19 (1:42, 3:34)

REMARKABLE RUNNING!!!  See you tomorrow . . . and keep on running!

At yesterday’s workout, our awesome members of Group Bodacious, along with the new members we welcomed yesterday (Agnes, Mayra, and Patty . . . WELCOME!), completed a one-mile time trial.  Those of you who were with us for fall pre-season completed a one-mile time trial only three weeks ago!  You ALL made incredible progress in that short amount of time.  That’s YOUR hard work, dedication and discipline making it happen . . . keep it up!!

Group Amazing completed a tough set of cruise intervals . . . and made it look easy, finishing ahead of goal time on every rep!  This cruise interval session consisted of 6 x 800, with 45 seconds of rest between intervals.  Goal time was 4:14-4:38.

Check out the EXCELLENT results each group achieved below!!

Group Amazing:

Brigitte (third rep leader):  4:12 (2:04); 4:08 (2:04); 4:09 (2:02); 4:09 (2:04); 4:02 (2:02); 4:04 (2:04)

Carolyn (fifth rep leader):  4:12 (2:05); 4:07 (2:02); 4:08 (2:04); 4:08 (2:03); 4:01 (2:00); 4:07 (2:04)

Jeanette (sixth rep leader):  4:12 (2:04); 4:07 (2:02); 4:08 (2:03); 4:08 (2:03); 4:01 (2:01); 4:03 (2:03)

Kate (fourth rep leader):  4:13 (2:05); 4:11 (2:01); 4:11 (2:05); 4:07 (2:02); 4:05 (2:03); 4:11 (2:07)

Marianne (second rep leader):  4:14 (2:06); 4:03 (2:00); 4:11 (2:06); 4:12 (2:04); 4:01 (2:03); 4:14 (2:07)

Wendy (first rep leader):  4:11 (2:03); 4:09 (2:04); 4:12 (2:03); 4:12 (2:05); 4:02 (2:01); 4:05 (2:03)

Group Bodacious (time from previous time trial, August 30th, is in parentheses after current time trial):

Agnes:  9:35  1/4 mile splits were 2:06, 2:27, 2:28, 2:34

Ana (with a cold):  10:55  Splits  were 2:36, 2:48, 2:45, 2:16 (8/30 11:54!)

Cindy:  9:46 Splits were 2:10, 2:33, 2:36, 2:37 (8/30 10:46!)

Janet:  11:34 Splits were 2:41, 2:52, 3:00, 3:01 (8/30 12:15!)

Jennifer:  8:37 Splits were 2:02, 2:14, 2:13, 2:08 (8/30 9:37!)

Lauren:  7:48 Splits were 1:53, 1:59, 2:00, 1:56 (8/30 8:53!)

Mary:  11:47 Splits were 2:44, 2:55, 3:06, 3:02 (8/30 15:08!)

Mayra:  7:24 Splits were 1:50, 1:50, 1:44, 2:00

Patty:  9:46 Splits were 2:11, 2:32, 2:36, 2:37

Sue:  7:18 Splits were 1:41, 1:53, 1:45, 1:59 (8/30 7:48!)

EXCELLENT work, everyone!  See you tomorrow . . . and keep on running!

Many of you completed cruise intervals for the very first time.  What are these . . . and why put ourselves through them ? 

One of my favorite sayings is that tough training equals easier racing.  By running these longer intervals at a comfortably-challenging pace with shorter rest, you raise your lactate threshold.  The lactate threshold is the point at which your blood begins to accumulate lactic acid at an accelerated rate, faster than your body can clear it from your blood.  Once you’ve built up endurance, you can run for quite a long time at a slow pace because your body can clear lactic acid as quickly as it’s produced by the muscles.  When you run very quickly, your body becomes overwhelmed by lactic acid, and you have to slow down or stop.  The great thing about cruise intervals is that they allow you to push the envelope by training at your lactate threshold level, thereby pushing that level higher.   Your lactate threshold level is not set in stone; you can raise it by completing threshold training, which conditions your body to clear lactic acid buildup faster.  What does this mean to you?  More comfortable running and personal records . . . so, in a nutshell, YAY!!!!!

Whether you completed cruise intervals yesterday or an endurance run plus speedwork . . . you did WONDERFULLY!  Everyone finished ahead of goal time.  Group Amazing runners ran either 4 or 5 1200s (depending on current endurance and upcoming races) with 1.5 minutes rest.  Group Bodacious runners ran 35 minutes plus 3 x 400 with 2 minutes rest.  Check out your results below!

Group Amazing:

Carolyn:  6:00 (2:03, 4:02); 6:04 (2:05, 4:05); 5:47 (1:55, 3:53); 6:13 (2:10, 4:13); 6:11 (2:00, 3:56)

DeeAnn:  6:00 (2:02, 4:02); 6:04 (2:05, 4:07); 5:53 (1:55, 3:54); 6:14 (2:00, 4:11); 6:12 (1:58, 3:55

Jeanette:  5:59 (2:02, 4:00); 5:56 (2:02, 4:02); 5:43 (1:53, 3:46); 6:11 (2:09, 6:10); 5:46 (1:57, 3:51)

Kate:  6:10 (2:05, 4:11) 6:05 (2:06, 4:08); 5:58 (2:01, 4:00); 6:15 (2:11, 4:15)

Kathy:  5:50 (1:57, 3:53); 5:47 (1:54, 3:52); 5:38 (1:48, 3:43)

Marianne:  6:09 (2:05, 4:11); 6:16 (2:09, 4:11); 6:15 (2:03, 4:09); 6:30 (2:11, 4:20)

Wendy:  5:59 (1:59, 3:59); 6:28 (2:05, 4:15); 6:31 (1:58, 4:07), 6:25 (2:10, 4:28)

Group Bodacious: 

Ana:  2:19, 2:23, 2:18

Cindy:  2:15, 2:21, 2:25

Debbie:  2:18, 2:17, 2:25

Janet:  2:33, 2:44, 2:47

Laura:  2:20, 2:21, 2:07

Lola:  2:14, 2:18, 2:18

Mary:  2:51, 2:59, 2:47

Patty:  2:22, 2:23, 2:17

WAY TO GO!  Keep up the great work . . . and keep on running!

Bart Yasso, longtime runner and Race Services Director at Runner’s World, came up with this workout protocol.  The way it works is amazingly simple.   As Yasso himself described it, “I’ve been doing this particular workout for about 15 years, nd it always seems to work for me. If I can get my 800s down to 2 minutes 50 seconds, I’m in 2:50 marathon shape. If I can get down to 2:40 (minuses), I can run a 2:40 marathon. I’m shooting for a 2:37 marathon right now, so I’m running my 800s in 2:37.”

So in a nutshell, you complete 800 meter repeats in the same time (minutes:seconds) that you’d like to run for a marathon (hours: minutes) with equivalent rest between intervals.  For example, if your pace is 4:30, you take 4 minutes and 30 seconds rest between 800 meter intervals. 

This formula bears out all the way down the line, from elite marathoners running a little over 2 hours, to runners finishing in over 4 or 5 hours.  How about that?!  Speedwork that’s easy to figure out is always good !

In our first set of Yasso 800s this season, DeeAnn, Jeanette and Kathy completed 6 800s.  Carolyn, Kate and Marianne were slated for 5, and Jennifer and Lauren ran their planned 4.  –All impressive totals . . . and EVERYONE finished ahead of goal time!

Group Bodacious, meanwhile, completed a 35 minute run 4 minutes, walk 1 minute rotation, then returned to run  2 x 400 at 5k effort level, with two minutes’ rest between 400s.  And EVERYONE was ahead of my goal times for you here as well!!  You’re getting quicker and improving your endurance each and every week . . . I’m so proud of all you’re achieving!!!

Listed below are our times for Wednesday’s workout.  Check ‘em out!

Group Amazing:

Carolyn:  3:57 (2:00), 3:50 (1:57), 3:52 (1:56), 3:48 (1:55), 3:47 (1:55)

DeeAnn:  3:52 (1:57), 3:41 (1:54), 3:45 (1:52), 3:45 (1:53), 3:43 (1:50), 3:44 (1:50)

Jeanette:  3:53 (1:57), 3:41 (1:54), 3:45 (1:52), 3:45 (1:53), 3:43 (1:50), 3:39 (1:48)

Jennifer:  4:08 (2:03), 4:11 (2:04), 4:17 (2:10), 4:28 (2:12)

Kate:  3:58 (2:00), 3:51 (1:57), 3:52 (1:57), 3:48 (1:56), 3:47 (1:55)

Kathy:  3:49 (1:56), 3:40 (1:49), 3:41 (1:48), 3:43 (1:50), 3:37 (1:44), 3:39 (1:48)

Lauren:  4:01 (2:02), 4:11 (2:04), 4:17 (2:10), 4:08 (2:10)

Marianne:  3:57 (1:57), 3:51 (1:57), 3:51 (1:57), 3:55 (1:58), 3:55 (1:58)

Group Bodacious:

Ana:  2:15, 2:05

Cheryl:  2:16, 2:08

Cindy:  2:14, 2:12

WOW!!!!  Great job, everyone!  See you tomorrow . . . and keep on running!

Just for your records (and so you can look back and be duly impressed by how much progress your hard work brings you later !), I want to document the running you did before and after our strength workout today.  Check it out below:

Groups Amazing and Bodacious :  20 minute warm-up (5 minutes walking, 15 minutes running), approximately 1.5-2 miles

Group Amazing–After strength exercises, complete 2 x 800 meters at approximately 5k goal pace with 2.5 minutes rest.  Target pace was 3:50-4:45, dependent on runner.  EVERYONE came in under goal!

Individual results and splits below:

Carolyn:  3:41 (1:48); 3:42 (1:51)

DeeAnn:  3:40 (1:47), 3:43 (1:48) (second rep first lap leader)

Jeanette: 3:40 (1:43), 3:40 (1:49) (first rep first lap leader)

Jennifer:  4:26 (2:07), 4:41 (2:21)

Kate:  3:43 (1:48), 3:51 (1:52)

Kathy:  3:40 (1:47); 3:38 (1:48) (1st rep last lap leader, 2nd rep last lap leader)

Lauren:  3:53 (1:51); 4:25 (2:09)

Marianne:  3:49 (1:49); 4:00 (1:54)

Sue:  3:43 (1:47); 3:47 (1:49)

Group Bodacious:  Everyone, including Kelly, who was appointed group timekeeper (thank you, Kelly!), ran an additional post-strength workout mile . . . WOW!  This group consisted of Ana, Cindy, Janet, Kelly, Lola and Mary.

Excellent work by all!!  Keep up the awesome work . . . and keep on running!