Tuesday, July 7, 2015

4th of July Success! Time to update your T, I, and R paces.

Hi friends!

We hope you had a fantastic 4th of July weekend! It was awesome seeing so many LRCers at the Challenge for Charities races last Saturday (And LRC hats!! Thank goodness we made them patriotic colors). We want to take a moment to say a big THANK YOU to Michelle Escudero and her team of rockstar volunteers who made these races possible. I, for one, want to thank those folks who got up early on their Saturday morning to man aid stations on the half marathon course, prep the start/finish line, time runners, and more. Not to mention those who pitched in before race day prepping runner packets and organizing such a stellar event. Seriously. You all are the best.

The results of last weekend's 5k, Half Marathon and Kids' 1 Mile Dash can be viewed here. Congrats to all on some truly solid efforts.
Kathryn and Amber near the halfway point in the half

Jenny and Ella Joyes cruising in the Kids' 1 Mile Dash!

And the Half Marathoners are off!

Wednesday Workout
Let's meet at 6:30pm on the track.

Now that many of you have a fresh race time to work with, take a moment to update your T, I and R paces with the RunSmartProject Calculator on our website. Simply type in your race distance and time in hours, minutes, seconds, then hit enter. This will bring up three tabs of paces: Your race paces, your training, and your equivalent. For the sake of our workouts, you'll want to click over to the Training tab. There you'll find what your T, I and R paces should be per mile, 1k, 400m and 200m. We do this for a reason. In particular, if you're running faster than these times when we meet, you're arguably working beyond what is benefitting you (i.e. there's a certain point at which you're doing more damage than you are good and it's not necessarily sustainable in terms of injury and burnout prevention). It's good to re-check and update your paces every 6 weeks or so and ideally, you'll see your paces decrease and you can improve in a way that will keep you running and improving for a while as opposed to running yourself into the ground.

This week we'll do some T and R pace to get those legs moving.

3 x 4 min T pace, 90 sec rest
4 x 1 min R pace, full rest.

Saturday Trail Run
In case you haven't noticed, we've pretty much put a hold on these for the summer between so many race weekends and awesome opportunities to get further out into the mountains. We hope you've been taking advantage of that! We'll circle back on Saturday runs when the temps drop again.

This Saturday (July 11th) get up to Wild Iris for the Dolomite Dash! There is a 21k, 10k, and 5k option and it's guaranteed to be a blast. Early registration can be found on active.com. In-person registration will be available on Friday at Elemental Fitness from 4-6 pm as well as at the Elemental Fitness/Climb Strong Booth in City Park during the Climbers' Fest. Race-day registration begins at 6:30am in the main climbers' parking lot and closes 10 minutes before the race start. The 21k starts at 7am and the 10k and 5k start at 7:30. 

That's all for this week! See you out there!

Amber and Evan

1 comment:

  1. Yeah, this weekend was just great. I attended this event with my friends and we all enjoyed it a lot. We have been eagerly waiting for you’re the next event. You know tonight we are going to attend another stunning event at the best event venues Seattle. It’s really exciting!