July Babies

We have a lot of July babies…which means, we should technically be warm weather specialist team, but hmmm.  Maybe not so much?  Well, the Canadian doesn’t count, I suppose.

Happy Birthday to:

Hiro the Hero – 7/3.  The other half of the Canadian Ultramarathon contingent.  If you read last month’s B-day list, you’ll find out who the “other half” is…

Miss Melissa – 7/13.  She’s had some time off during winter, but she’s back now!  Watch out! 

Theresa “Theo”  – 7/24.  Our favorite woman’s woman.  She’s full of positive NRG!

Riccardo – 7/21.  A rather cryptic message from Captain Crunch: “Nezzzcardo-a friend of Putanezzzccaaa”  

Louise - 7/27/.  According to Captain Crunch, she secretly has a really long list of middle names…But does it beat Xena with her long list last names??

This weekend is a Club Points Race (Pride Run), so we expect everybody on our team to show up.  ESPECIALLY those who are feeling the Pride.  No excuses, guys and gals.  If you don’t show up, we’ll make you wear a specially customized team shirt that says, “I’m a Bad Pride Member.”  We’ll put pictures of kittens, unicorns and rainbows, and you’d be forced to wear it on a long run.  Oh, yes. We may be a broke-ass team, but we do have money for pranks and you know it!  After all it’s not that hard or expensive to build a one-of-a-kind shirt!

It’s been done before.

Speed Work:  Short Progressive Run.

Since we have a race this weekend, this week’s speed work is going to be a bit light.  Mostly to really spin out your legs and get things in motion.  We prefer the track, but if you can’t find one, you can do it on along the Great Lawn. 

If you are doing the Track:

As set:  400m @ MP, 400m @10K pace, 400m @ 5k pace.  Back to back, 3 sets.

If you are doing the Great Lawn:

As set:  Half Loop @ MP, Half Loop @ 10K pace, Half Loop @ 5K pace.  Back to back, 3 sets.

There is no “rest” period between each pace or each set.  It’s just one continuous run of appx 2.25 miles or so.  Sandwich it in with 1M of warm up, including dynamic stretching and 1M of easy cool down.  It’s not much of hard work, but that's OK.  Save your effort for race day.