Month: April 2021
Speed Sessions – Staying Out of the Danger Zone
Posted on April 25th, 2021 by Sarah Funderburk
What a glorious week of running weather, Chasers! I’m personally going to ignore the forecast and hope that it continues. We are a couple of weeks away from the next Chaser 3k, so let’s talk about how the speed sessions are going, getting some feedback and what’s next
Remember we now have 3 speed sessions to choose from each week. Three can be quite a toll on the body, so if you’re giving all 3 a go, listen to your body on the easy days and really run easy (at a comfortable and chatty pace, cover your watch if you can) or take a rest day if needed. If you’re still feeling tired when it comes to the next session, you may want to skip it to make sure you are getting enough recovery. If you are doing the sessions, let me or any of the other coaches leading the sessions know what you think. Message me as well if you want to give some feedback on the overall schedules. We want to make sure that these schedules are working for you! After the May 3k, we will be beginning to target some summer races before turning attention to fall half marathon and marathon schedules.
For this week’s schedule, we have:
Tuesday ( extra speedsters) – 8 x 300m (at your 3k pace) [2min rest] Total 2400m. The key is to try to stay as consistent as possible with the reps. It is better to be able to give a little more on your last rep than to have exhausted all of your efforts in your first few.
Thursday (regular speedsters) – 4-5 x {1000m (at your 10k pace) [400m jog]} Total 4-5000m hard, 2000m recovery. Remember, this isn’t 3 or 5k pace! Really target and hone in on your 10k pace and try to keep all of your reps consistent. Really use the 400m jog for recovery so you can tackle each rep.
Saturday (endurance detention) – you have an option this week to do the Tuesday speedier session if you missed it on Saturday or instead focus more on endurance and do 5 x mile repeats with 3 min rest.
And for some last words of wisdom this week, I thought the following quote was quite appropriate:
“The greatest glory in living lies not in never falling, but in rising every time we fall.” ~ Ralph Waldo Emerson
(note: just steer clear of the stoney path along St John’s Way)
Happy Running!
Sarah
New Schedule Coming Soon! Races are coming
Posted on April 11th, 2021 by Sarah Funderburk
It’s all starting to happen, Chasers…dreams of the Stag Mile, ParkRun, Summer League and Athletics are starting to become a reality! Our next schedule will continue to hone in on speed for shorter distances to get us ready for the summer racing season. The two target races will be our second 3k event on Saturday, May 8th and the Golden Stag Mile with a provisional date of Saturday, July 3rd. The schedule is still be tweaked at the moment, but will be posted soon!
In addition to our weekly Thursday Track sessions, we also now have the track officially booked on Saturdays from 10-11am, meaning you now just have to sign up on our website and no longer need to pay for a spot via Eventbrite. Watch the website and Facebook each week for when these sessions are posted so that you can book a spot. If the sessions fill up before you are able to book, please do let us know that you would have booked a spot if one was free. If there is enough interest we may be able to try and increase the numbers.
As a heads up, for this week, our first track session will be as follows:
Thursday at 7pm and 7:20pm:
5-6 x 800m at 5k pace with 400m jog recoveries. Total 4000-4800m hard 2000-2400m recovery
Happy Running!
Sarah
Week 6: Let the races begin!
Posted on April 5th, 2021 by Sarah Funderburk
Happy Easter, Chasers! This weekend saw our return to racing – congrats to everyone who raced this weekend, from 5ks to a marathon! It’s good to be back out there 🙂
This week is the final week of our current schedule, which has been leading up to Saturday’s 3k event at Parliament Hill track. If you haven’t signed up yet, there is still time to do so! I need everyone to sign up by Thursday so that you can be allotted starting heats ahead of the day. THe first heat will likely kick off after 9:30am.
This week is mostly easy miles, so please do lead or join groups runs throughout the week.
Thursday’s track session is now also available to book – 7:00 and 7:20pm slots. The session for this week has been updated, and you will be doing some 5k and 3k pace work. If you want to take it easier on Thursday instead, ahead of Saturday, another option is the original 4 miles easy with 4x 100m strides. If you choose to do that option, I encourage you to lead a group!
Happy Running!
Sarah
