We are on the track tonight at 6:30 so you can take this morning off.  If you feel that you need to run something 3 to 4 miles would be plenty.  Remember to bring along a water bottle tonight we will meet rain or shine in the stadium.  Use the South drive in  gate for access. Later, Sting 

On Tuesday night we did a big complex, 9 strides of 3,3,3. Some core work, and two sets through the stadium stairs.  Cool down was a complex in the other direction.

Just some comfortable paced shorter distance today.  Try to get in 4 to 6 miles at a comfortable pace.  Make sure to watch out for cars today as they most certainly won't be looking for you in the rain.  Take care have a great day and I'll see you tomorrow.  Sting

Your choice on how you want to attack some hills today.  Make sure you get in a warm up before you start the hill portion of the workout and cool down when you are finished.  Both warm up and cool down should be 1.5 to 2 miles.  Have a great workout with one of the options listed below.   Judge your recovery and your total workout on how tired you are.  If you are tired at the beginning of your second hill give yourself a little more rest.  The same goes for the finish of your workout.  If you are not recovering very well after 5 to 8 good hill repeats you are probably done with the fast part of the workout.​ have a great day. Sting
Hill Repeats:  Find a hill and do multiple repeats on the up side of the hill, turn around run down smoothly-don't pound and repeat when you get to the bottom.  Try to get a little quicker each time up.  Focus on good arms and, a bit of knee lift and pushing off all the way through your toes.
Hilly Route: Just find a route with some hills and when you come to a hill attack the upside of the hill and the practice running the downhill side smoothly and not jarring and braking on the way down.

It's much cooler out today so it should be  way nicer for you on your run today.  A simple recovery run today  of 4 to 7 miles at a nice comfortable pace.  Remember if you are tired or sore error on the side of caution and do less mileage rather than more.  We want you to be recovered, and building to be stronger not getting hurt.  Ice and ibuprofen are our friends.  If you are using any anti-inflammatory over the counter drugs make sure you don't over do it,  and drink plenty of extra water especially  on these hot days.  Have a great day.  Sting

For today since it's going to be hot we'll keep it short and speedy so you aren't out in the heat for too long.  Get in a 1.5 to 2 mile warm up and then i'd like you to do 10 times of alternating blocks.  So what that looks like is one block fast followed by one block jogging recovery. That is one set so you will do that 10 times. So the entire speed portion of the workout is only 20 blocks.   Don't walk on your recovery but keep jogging as easy as you need to.  I'd like you to try and get faster on your quick blocks as you go. So your last block should be screaming fast.  Follow up the workout wit again 1.5 to 2 miles of cool down, stretching and proper re hydration.   Should be a fun day, get after it and have a good run.  Watch out for cars.  It you do this on the trail use 15 seconds as your fast interval.  Take care, Sting

For today just use it as a recovery day.  Try to get in an easy 4 to 6 miles  at a recovery pace.  When you are done get in 6 good strides concentrating on for,  This will start to get your body use to running quickly and maintaining your form even when you are tired.  Make sure to drink plenty of water as it is going to be warm out there today.  Take care and have a great day.  Sting. 

Again I'm sorry this is so late, but it's been a crazy busy morning.  For today just get in a longer day of comfortable distance.  As usual depending on your fitness level, today should be probably your longest day for the week.  Try for between 6 and 10 miles.  We want to be increasing our total mileage a little each week.  Monitor your energy level though.  If you are starting to get tired or sore, back off a little bit.  We want to be comfortable doing these long runs not pushing too hard and getting hurt.  

I'll have the workout up earlier tomorrow, I promise.  Remember next Tuesday night at 6:30 we will meet at the track.  Take care, and have a great day.  Sting

For today I'd like you to go and find a hill and just run some multiple repeats on it.   The hill should be at least 60 meters long, but not over a 400.   Get in 1 to 2 miles for a warm up to you hill and then go through our typical hill progression:
3 times up easy, concentrating on form.  Good arm movement from the shoulders, push off all the way from your toes, and get your knees up a little higher than you normally would just running up a hill.   Think of how a sprinter looks running a 100 meters race.  We want you to have that same good form, your just running slower.
3 times at a medium speed ,again concentrating on the safe form elements as the easy reps, but pick it up a bit.
3 times fast.  These last three are basically sprinting up the hill and trying to maintain form the best you can as you get tired.
When you are done with the repeats get in another 1 to 2 miles for your cool down.

Over the weekend try to get in your longer run one day and take the other day off or do an alternate activity.  For your long run you should be trying to increase your mileage into the 6 to 10 mile range.  

​Have a great weekend. Sting

Just some easy miles today, but another great day to do it with it being cool and damp.  That makes for a great run.  try to get in between 4 and 6 miles at a comfortable pace.  Call a friend and drag them along with you.  If you have a non-running friend they could always ride a bike along with you.  Have a great run, Sting

​As I mentioned today is your choice of workouts, but whatever you do should be a little bit quicker or be a type of speed simulation.  Try to get out earlier because we are  supposed to have some thunderstorms this afternoon.  I would try to do a different workout than what you did last week just so you are doing something a little different .   Whatever you decide to do make sure you get in at least a mile warm up before you start running quicker and a similar distance for cool down when you are done with your speed.  If you can find someone to run with this will be a lot more fun also. Your possible options would be as follows:

​Repeats: Pick a distance up to 400 meters and run it multiple times with the same distance for your recovery in between.  Your recovery time should be to almost full rest.  Each repeat you should try to get just a little bit faster.
Hill Repeats:  Find a hill and do multiple repeats on the up side of the hill, turn around run down smoothly-don't pound and repeat when you get to the bottom.  Try to get a little quicker each time up.  Focus on good arms and, a bit of knee lift and pushing off all the way through your toes.
Hilly Route: Just find a route with some hills and when you come to a hill attack the upside of the hill and the practice running the downhill side smoothly and not jarring and braking on the way down.
Surges: Pick a time or a distance to pick up your pace, and then your recovery will be twice of your surge.  You could also use landmarks like telephone or light pole. Run one pole hard and then two poles easy, and then repeat.
As far as total distance goes you will probably know when you are done.  As it becomes harder for you to speed up anymore, or it keeps taking you longer to recover, you will know you are done with the quick stuff for the day.  Make sure you get in a good cool down to finish.  
Have a great day. Sting

A nice recovery day today, try to get in an easier 4 to 6 miles.  It's nice and cool so it should be a great day.  Take care. Sting

For today just  get in a long day at a consistent pace.  With the wind it may feel pretty tough.  Try to get in between 5 and 9 miles depending on your fitness level.  Go into the wind to begin with and finish with it at your back.  Take care, Sting

It is going to be toasty out today so make sure you get plenty of water before you go out the door and get out early .  Easy recovery day today , for a total distance of 3 to 6 miles at an easy relaxing pace.  If you are running over the weekend probably go tomorrow, it will be a little cooler.  Get in a longer comfortable paced run of 4-8 miles.   Sunday cools down a lot,  take the day off from running and do an alternate activity like taking a bike ride or going for a hike.  Have a great day today,  and an amazing weekend.  Take care. Sting

As I mentioned today is your choice of workouts, but whatever you do should be a little bit quicker or be a type of speed simulation.  Again make sure you get out earlier because  it is going to get hot today and tomorrow.  Whatever you decide to do make sure you get in at least a mile warm up before you start running quicker and a similar distance for cool down when you are done with your speed.  If you can find someone to run with this will be a lot more fun also. Your possible options would be as follows:

​Repeats: Pick a distance up to 400 meters and run it multiple times with the same distance for your recovery in between.  Your recovery time should be to almost full rest.  Each repeat you should try to get just a little bit faster.
Hill Repeats:  Find a hill and do multiple repeats on the up side of the hill, turn around run down smoothly-don't pound and repeat when you get to the bottom.  Try to get a little quicker each time up.  Focus on good arms and, a bit of knee lift and pushing off all the way through your toes.
Hilly Route: Just find a route with some hills and when you come to a hill attack the upside of the hill and the practice running the downhill side smoothly and not jarring and braking on the way down.
Surges: Pick a time or a distance to pick up your pace, and then your recovery will be twice of your surge.  You could also use landmarks like telephone or light pole. Run one pole hard and then two poles easy, and then repeat.
As far as total distance goes you will probably know when you are done.  As it becomes harder for you to speed up anymore, or it keeps taking you longer to recover, you will know you are done with the quick stuff for the day.  Make sure you get in a good cool down to finish.  
Have a beautiful day. Sting

OK,  this will be the new home of our workouts for the summer.  For today I'll just give you a workout like we have been doing , but that will probably change as we get going.  I'll let you know as that happens.  
Always make sure to check out the What's New section to get the latest day by day information.  If I have anything you have to know it will be posted there, and then you'll probably find a reminder here.

​For today just get in some easy miles.  Try to get in between 4 and 6 miles at a steady pace.  Take care and have a great day.