We all need to remember that everyone’s on a different path and that we’ve all been through different amounts of challenges and struggles this year. Some of us are showing up exhausted and tired because I totally smashed our summer goals out of the park. While others didn’t have the capacity and feel like they’re starting their season now. Some of you are focusing on rehabbing injuries or working on durability. Others are working hard on building consistency.
I think we all want to feel part of something and having goals help us stay connected, on track and give us things to look forward to.
LEARN / GOAL CHECK-IN
Take a minute to review your goals for the first four weeks.
How do you feel? Does this align with the words you wrote down?
Next, what things did you do well that supported these feelings?
Was there anything you didn;t do well or that got in teh way of achieving these feelings? Write them down.
Ask yourself what you can do differently in the next four weeks to continue to feel good or to feel better.
This little goal check in takes 5min but will set the tone for the next four weeks of the clinic. Write your words on a post it note and put one in your car, one on the mirror in the bathroom or on your fridge.
WEDNESDAY / MINI-VERTICAL CHALLENGE
We are coming off a week of rest and we have a long run planned this weekend that stretches outside of the maintenance zone for all athletes this week, so I am going to refer to this week as a "booster week".
I am also going to encourage you to do your intervals in a vertical challenge format. This means finding a hill that takes 15-30min to climb up and run down (total time for one interval).
- Your effort is "hard" on both the up and the down. You get 2min rest at the bottom before you go again.
- You do as many vertical repeats as you can in the suggested workout times below.
Please note, this workout is best performed on shorter hills, with more intervals, opposed to one longer hill repeat. So you can be creative and time yourself to run 10min up and xx min down and repeat. OR run 15min up and xx min down and repeat.
10min warm up
40-60min of vertical intervals *HARD EFFORT*
10min cool down
TOTAL = 60-80min
Write something about yourself. No need to be fancy, just an overview.