Flag Day

Following through on our incredibly long 3 week build-up to the Corporate Challenge, we will be doing 1 mile long repeats tonight. For the intermediate/advanced joggers, shot for 2 full ones:

1 mile warm-up, 1 mile at race pace, 1/2 mile active recovery, 1 mile at race pace, 1/2 mile cool down.

For the beginners, shoot for 1 full mile, with a shorter interval or two added:

1 mile warm-up, 1 mile at race pace, 1/2 mile active recovery, 1/2 mile on, 1/4 active recovery, 1/4 on, 1/2 mile cool down.

That way the two versions overlap pretty well. There is still a week til the CC, so let it all hang out tonight. Then, if you want to optimize your race day performance, take it a little easier this weekend.

Speaking of this weekend -- some of you new TRYers might not have any idea about "Relay For Life" coming up on Friday night. If you have any interest in staying up late and running in the dark, with a high likelihood of tripping, talk to Ally. She wants to talk to you about the event and how unique, interesting, and fun it can be. (It is even for a good cause.) And let's be honest, now that Ally is married, this is probably your only chance to spend the night with her! (Most likely, it is, anyway.) So, talk with her tonight. You won't be disappointed.

That's it. I'm tired.