Week 9: #slowdowntospeedup

COACHES NOTES
- pep talk on hard efforts paying off & remembering why you wanted to feel challenged.
*** I will do a separate video on R135 race strategy this week***

CHALLENGE
- Wednesday & Sunday runs
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- Take 10.

PERFORMANCE
- grab more sleep this week
- roll, stretch, book massage, take care of those areas that need neglected on a busy build week
- reduce volume by 30-50% & take an extra day off if needed

TRAINING
- see google calendar for workout instructions this week
- Wednesday workout is a fun fartlek for everyone. Even those on taper!

WEEKLY HASHTAG
#slowdowntospeedup

ANNOUNCEMENTS
Happy Birthday Jen Miller, Kyle Finnerty & Ben Walker
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DISCOUNT CODES
Hammer Nutrition Canada - CODE: PACE20 for 20% off on the *Canadian* website HERE
SideKick Massage and Scrapping tools - CLICK LINK FOR 20% off online orders.