This week is forecasted to be miserably, historically hot. While we look at the track and watch the heat waves emanate upwards and idly wonder if the track will actually combust, MVXC are also trying to figure out how to make the best of the situation.
Every afternoon it is going to be a day by day call whether the school will actually let us practice at all. We are going to forget all that. Here is the plan:
- Run in the morning. More details below.
- Meet after school briefly to touch base with coach and team. If you did not run in the morning, and if the school allows us to run in the afternoon, you will have a run to do. Personally, I’d suggest running in the morning!
- Saturday will be a 7am workout.
You might be thinking, whoa, what, running in the morning is really early! But we are leaving practice 90 minutes earlier in the afternoon. If you go to sleep 90 minutes earlier, you can get up 90 minutes earlier with the same amount of sleep, and get a one hour run in before school.
We are going to be in much better shape next week (when the weather is forecasted to be 30 degrees cooler) than anyone else.
Here is your suggested plan for the rest of the week:
- Wednesday: 30-45 minutes of conversational pace running and six strides at end (3 to 6 miles)
- Thursday: 30-55 minutes of conversational pace running (3 to 7 miles) (if you ran 3 yesterday try for 5 today)
- Friday: 30-40 minutes of conversational running plus strides (3 to 5 miles)
- Saturday: 7am CV workout (expect to max out at 7 miles today).
- Sunday: If you can find a pool, this is a day to water run!
Actually, any afternoon this week you can find someplace where you can water run…DO IT!
Get your core and rolling and stretching in at home. Fit it in between your homework and reading. You will appreciate the breaks as you study.
Your goal is for this week’s mileage to be about 25-30% lower than typical if you are trying to average more than 40 miles per week this season, 20-25 percent lower if you are in the 30s, and if you are a 25-30 mile a week runner then 10-20% down (if you are still working to get above 20 miles per week regularly then keep the same mileage).
And if you need to cool off, Ziggy is reggae royalty, let Ziggy Marley play us off with a chill tune. (If you liked that here is the album)
