Fall Week 9: Thank you!

We want to express a heartfelt thank you to everyone who was part of our fall clinic!

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Video Highlights

1. Control the throttle.
2. Rest week tips.
3. Clinic thanks. That's a wrap!
4. January clinic participants - training plans.

Only a few spots left in the January Clinic!

join us!

WEEK 9

Wednesday Training
- Time Trial / aerobic capacity / HR / zone 1 & 2 P.E. 
- taking it back to where we started the clinic with those pick up zones.
- Greenway Loop / see google calendar for parking!
-Warm up 10min or 1 lap
-Continuous running zone 1-2 for  3 laps
- Record time and distance and compare to your 1st time trial on Nov. 1st
Cool down 10min or 1 lap

Sunday Training
- Sunday is a partial leader lead / partial solo vertical challenge.
- first climb / lollipop at the top with leaders.
- descent and subsequent repeats / time solo. 
- Run duration: 90min
- Continuous training in Zone 1 + 2. 
- Mark yourself away here

Rest Week

Quick Guide to Choosing Your Next Pair of Trail Shoes

1. Decide what type of trails you will be running on. i.e. light trail running on the greenway vrs. technical trail running in Crawford.
2. Light trails don't require as much stiffness/support or tread for example.
3. Technical trails, for example, can benefit from extra protection from rocks and roots, diverse lugs for grip and traction and a stiffer build for foot stability.
4. Both light and technical can benefit from cushioning, however it's more important that you try to find something comparable to what you're currently running in if your current pair of shoes are working well for you. i.e. if you have a highly cushioned 8mm road shoe - try to find a highly cushioned 8mm trail shoe to transition into. Try to match your current shoe as much as possible. 
5. Avoid messing with your body's biomechanics and avoid dropping more than 2mm at a time, to avoid injury. If you're currently running in an 8mm drop shoe, don't go less than 6mm until you've had a full season running in the 6mm. After that if its going well, you can try dipping to 4mm etc., if you feel that's appropriate for you.
6. Size up 1/2 size to allow for additional space for those long descents and swelling that often occurs in hotter weather. 

Additional Shoe Tips

1. Life expectancy of new shoes is approx 4-6 weeks. 
2. Look for wear, tear and stress marks. Check out the tread to see how worn down they are. Press into the heel of your shoes and see if there is any spring left in the cushioning. 
3. Alternate at least 2 pairs of shoes so you're not wearing the same pair back to back. This allows the shoes to recover in-between workouts and you'll extend the life of each pair.
4. Bring your shoes inside during cold months. Running in a cold shoe is like running in cement. Okay, maybe not quite cement but you get the point here. Warm them up indoors.