Workout Ideas for the Week of June 8

Below are the basics for workout ideas for this week.  Once again, we as coaches are unable to work with the runners until June 15, unless anything changes during this week.  When we get closer I will post more detailed information on how these practices will work, which may resemble what we will need to do during the season as well.

Also, due to the warmer weather last week, we decided not to do the weekly challenge, but look for one this week within the next day or two.

Any questions, please let me know,
Thanks
Denny

More detailed information on how each run and how to post times and/or distances can be found on running2win.com.  Follow the info below if you have not joined yet.

Monday - Off day.  Due to the heat and humidity, it is just better to not put extra stress on the body and then have it be a factor on how you feel the rest of the week.

Tuesday - 3-4 miles Level 2 with 6 x 20 seconds within the run at Level 4

Wednesday - 4 mile out and back, Level 2 to 3 on the way out, Level 3 to 4 on the way back, however only be about 5 to 10 seconds per mile faster on the way back.

Thursday - 30-40 mins at Level 2 to 3 on turf trails.

Friday - 3-4 miles Level 2

Saturday - Go for a 10-15 mile Bike Ride

What everyone would need to do is to create a profile on running2win.com.  Once you have a profile, go under Menu and look for Find/Join a team under Team /Groups.  Type in Coon Rapids CC and request to be a part of the team.  Once I am notified you have sent a request, I will accept you and give you access to the team "Training Plan" schedule.  You will then be able to see the suggested workouts for the day/week and eventually full month.  Click on the highlighted area for the day and it will show you details of what to do and if there is anything different to look for.  Remember, these are just suggested workouts, but we also want to make sure we don't have anyone over doing their miles in May and either leveling off too soon or even burning out during the season.  We have to assume that not many have been able to get many miles in, so we are playing on the safe side for May workout ideas.

There are a couple of ways to add ones completed workouts to the page, one is through the website by clicking on the highlighted part of the day and select Perform Workout (this is the easiest), or by creating it yourself through the app or the website under Menu and Log a Workout.  Either way, it will bring you to the same form to fill out.  Another function of the app is that you are able to map out your run, give you mileage and time your workout so you do not have to enter the time.  It will just figure it all out for you.

There are a few other items that each runner should fill out in the form for logging the workout and they can be found scrolling down "Other Run Data."  Just click on the down arrow and enter "Hours of Sleep," "My Attitude during the run," and "My Perceived Exertion."  The only other one we would like to see if need is "Injury Type of Pain" and injury comments only if there are issues.  These are helpful for the runners so they can see how they were feeling on certain runs and why they may have done well or if they are struggling.  The rest of the items can be helpful for each runner, but that would depend on how much they want to put into it.

I know this is a lot, but once we have it up and more people using it, we will have another form of communication between myself and the runners, but can give us a way to work together by staying safe.  There are many other things that can be found and done on the web page, so the more comfortable everyone gets the more you can figure out.