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Hello athletes & parents!
As we ramp up our training for the season, we see the summer work that you are putting in and feel really good about it. (If you’d like to join us on Strava, please do! More info at the end.)
Below are some ways to be a little more efficient while your coaches can’t help you in person:
Lay the groundwork for your training by keeping training runs to conversation pace.
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Conversation pace is just what it sounds like, you should be able to have a conversation with someone the whole time.
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Allow yourself to have one day a week to run a bit quicker than conversation pace (a 2 or 3 miler). This gives you something to shoot for and lets you lock into the easy pace consistently
It is most important to slowly build your weekly mileage up at an easy pace.
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Huge jumps in mileage too quickly puts too much stress on your body and can lead to injury
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We want you to stay under 25 miles a week at this time, but if you have questions: please reach out! (emails at the end)
Tools for calculating your pace:
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Put in your distance and time and it will help you with what your conversation pace should be - look at the training tab: https://runsmartproject.com/calculator/
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Free apps to help you during your run to track distance and pace.
Strava - https://www.strava.com/dashboard
As always, please don’t hesitate to reach out to any of your coaches with any and all of your questions. We are here for you!
Stay safe out there (drink some water) and happy running!
- Coaches Matt, Sara, Morgan, and Brent
Coach emails:
Matt Jewett: mmjewett@hotmail.com
Sara Flemming: dotsara@gmail.com
Morgan Manuel: morgan@oiselle.com
Brent Burton: brebur19@gmail.com
Strava group: https://strava.com/clubs/ridersxc
This Strava group is for us to keep in touch, keep each other accountable, and cheer each other on. This Strava group is NOT for competing with each other on weekly mileage or comparing your journey to someone else's. And it's *definitely* not using your coaches' mileage as a guide (do not do this!).
If you’re new to the team, drop us or the captains an email so we know who you are when you request access to the club (it’s private).
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