If you’re not racing this month, this is the perfect time to downshift from any speed/anaerobic work and simply enjoy as much easy running you can fit in. Emphasis on easy–don’t worry about pace, just run at an enjoyable speed — the kind where you could easily enjoy a conversation. An alternative is to take a couple of weeks off from running and get your exercise fix from cross-training and strength training. Swimming, indoor biking, trail hikes, weight training, skiing are all good. The goal is physical and mental recovery while getting your heart rate above 100bpm so you tune that aerobic base.
If racing this coming weekend or the next, we are planning (weather permitting) to meet at Woburn HIgh School (5:45pm) for race-tune up workouts. The good news lately is the track is pretty much all ours. The bad news is there are no lights — but headlamps do the trick. The other news is winter weather (snow & sleet) is predicted for tomorrow, so if conditions are slippery or dangerous at all, I’ll post a cancellation on the private Facebook member page. Send me your phone number if you’d like me to text you a Go or No-Go on the workout (tjmurphywriter@gmail.com).
Tuesday Pre-Race Track Workout (Woburn HS/5:45pm)
1-2 miles easy running warmup
Striders
3 x 1-mile at T pace with 2-minute recoveries
1-2 mile warmdown
The remainder of your schedule should be 30-60-minute easy runs.