I hope you enjoyed the easier/shorter run. We are now entering the home stretch of the Fall Academy and the goal race is just around the corner. You all have improved greatly and I look forward to seeing how you do in the race. If you haven't yet registered, please do so soon so you don't have to deal with same day registration. All necessary info is posted on a separate Meetup.
Going into the mini taper we will ease up on our runs this week in preparation of the 10K/5K this Saturday. A couple of things to keep in mind as we go through the week. The first is that while we decrease the run intensity, for those who are cross-training (you all should be) you will need to ease up those as well. The goal is to keep active, but also to rejuvenate your body so you are fresh on race day. The other thing is to pay attention to your diet so that you are fueling correctly. Here are the workouts for today:
102 45 minutes at 6:1 intervals (5x). Keep a steady pace throughout and finish up with a strong 10 minutes.
102.5 45 minutes at 9:1 intervals (3x). Watch your pacing throughout and finish with a little push in the final 15 minutes.
102+ 45 minutes at 10:1 intervals (2x). After running the first two intervals, use the last 25 minutes to work in a couple of up-tempo segments.