Runners,

Thanks to everyone who reads this blog who is supporting the Hotel Warner WC Mile.  We’ve really had some individuals and the group step up to help make this a great event.  I’ll get into more details next week about this.  I do appreciate the support.

A lot of people are take vacations in the summer.  It’s a great thing to go away with your family or friends.  When it comes to training while you’re away, what should you do?  Here is my opinion:

1-Modify your training to get the most out of your time away.  If you’re scheduled to do a really long run or a super hard workout, maybe modify so it doesn’t leave you wiped out for the day.  Remember, you’re on vacation to relax and recharge and to spend some quality time with your family.  Maybe, get the workout in before you leave.

2-Get out and explore.  For a long time, I had a nice stretch of vacation runs where I found some kind of trail system.  If you’re in a new city, be safe, but, especially if you’re out early, check out the sites.  It’s a great way to discover the lay of the land.

3-Set up a good example for your kids.  You can show them the value of regular exercise without being a maniac. Maybe, have them go for a bike ride while you run or maybe finish your run and then have them go out for a short add on at the end of the run.

4-Realize that a week of lighter training won’t kill you.

I’ll be away on Tuesday.  With any luck, Coach Sok will open the bathrooms.  Have a plan B just in case. If the track happens to be locked, just slide under the Chestnut Street gate.

We have a special guest survey question this week relating to what you crave after a long run:  https://www.surveymonkey.com/r/KSMKK79  America’s Pie was the top vote getter behind Other as favorite Pizza places in WC.  If you have a survey question you’d like answered, let me know.

Here is the week’s training schedule:

Tuesday-Milers- 1200, 400 x 3 w/200 JR after the 1200 and a 600 after the 400.  The 1200 should be at 5k pace and the 400 at 3k pace.  5 Milers-5 x 1200 w/200JR at 10k pace.

Friday-5 milers-23:00 of tempo.  Milers-600, 200 x 3 w/200 JR after the 600 and an 800 after the 200.  600s at Mile pace.  200s at 800 pace.

Saturday-5 milers-1:35.  Milers-75:00.

See you in the morning.

Kevin

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