Moist Track

It was 45 degrees, the track was moist, and mist was in the air. I call that running weather. Okay, I admit, I call almost everything running weather. Five rock solid PAX were not going to let a little water and cool air deter them from posting.

The Thang

800m warm up

100m sprint/100m walk 5x

200m sprint/100m walk 5x

400m sprint/100m walk 4x

5 minute cool down

CoT

Ball of Man

Moleskin

Many of the F3ENC runners are hitting their last BIG long run this weekend while training for a marathon or a half marathon. Stay safe out there. Get through this run, and remember to treat it as a full dress rehearsal. Do everything you can the same as you would on race day.  Hydrate the day before, try to eat something similar as your final meal, use all the same liquids and energy chews/gus/bars you plan to use during the race, wear the same shoes, socks, clothes (weather depending of course). Try to do it all the same so you can feel confident in the small things – last minute decisions about how to do something on race day will produce unnecessary anxiety at best and can cause major problems that lead to a DNF at worst. If there are final tweaks that need to be made, you have only two more long runs (going down in mileage of course) to work it all out. After this last long run, you will have put in the work and should be race ready. Your workouts will no longer be about getting stronger or faster or building your endurance. Your main goal should shift to not getting hurt. Take care of your body during these last couple of weeks; relax, remember to keep stretching, get a massage, sleep in, run less. Enjoy the tapper, you earned it!