I was at my daughters Conference Championship swim meet this weekend and was reminded how fun it is to be part of a team.  It’s a small Division 3 conference, but seeing these kids swim and cheer their hearts out for their teammates was inspiring.  The empathy they had for their teammates who didn’t have a good meet was impressive also.

How do we replicate this as adults?  One way is to pick a race and get a group out there.  In the past, we’ve had some great turnouts from the team at certain races.  One of great memories is Coach Sok cheering person after person in on the Downtown Loop.  If you pick the right race, you can have an adult beverage or 2 after the race.

We have 2 good races for that coming up in March.  On March 11 at 1:00, we have the St.Pat’s 5k and on March 24 at 9, we have the St. Agnes 5k.  Both good races on the downtown.  We’ve become a great group of trainers.  It’s time to start getting on the racing bandwagon again.  I’m going to build both of those races into the training.

Here is what we have this week:

5k/10k group.  Tuesday-Hills 12 x short-Recovery is walk 1/2 block, jog 1/2 block so they should be fast.  Friday-5 x 4:00 with a 1:00 rest.  Run this as a broken tempo. So, tempo pace, not faster for the 4:00.  Saturday-8-12.

Sevilla-M-Off, T-Light jog if time. Wed-Off, Thursday 3 x Mile at MP or slightly faster with :30 recovery.  Friday-off.  Saturday-Easy 3.  Sunday-Race.

One City-T-3200, 1600, 3200, 1600 w/200 JR at 6:25 pace.  Friday-Broken tempo-5 x 4:00 w/1:00 rest. No faster than tempo.  Stretch that out to 12 miles if you have time.  Saturday-EASY 8.

Boston and B & A-Tuesday-3200, 1600, 3200, 1600 w/200JR at 10k pace. Friday-No workout.  Saturday-17 w/2 x 3 Miles at Tempo pace with a mile easy in between starting at the 9 mile mark.

See you in the morning.


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