From Coach Toby….

Not to be missed… We’re teaming up with Green Apple Books again for our second ‘Book Club Run’! Join us for a fun and challenging run with a literary twist and some great company. 

But first, a huge shoutout to everyone who raced this past weekend. Running with Run Club is TRULY inspiring. We saw marathon PRs smashed at CIM, much fun was had at the Krampus Kross Country trail race, and a whole lot of you showed up to volunteer at Krampus too. Watching each of you push your limits, support one another, and show up week after week motivates us all. Thank you for representing and supporting our community so well. 

Onto this week. As a general guideline for runners, about 10-20% of your weekly training load should be focused on targeted strength training. You can break strength training into two categories: running-specific strength training (like wildcard runs) and non-running strength training (like Coach Elena’s Wednesday sessions). Running-specific strength includes hill and stair workouts, intervals, and tempo runs, while non-running strength training involves exercises like weightlifting and resistance work to build muscle and prevent injury. Together, these types of training improve performance and reduce the risk of injury. Good, necessary stuff!

Tip: For hill workouts like tonight’s, don’t worry too much about pace. The goal is to build strength and endurance through a controlled effort. That means focusing on running at a pace that lets you maintain good form and steady breathing, especially on the two climbs. Pay attention to the effort you’re putting in but avoid overexerting yourself. By prioritizing form and breath, you’ll maximize the benefits of the workout and prevent stalling out. Trust the process: focus on effort, not speed.

Meetup (and post run social): Tue 6:30 PM at Green Apple Books. 1231 9th Avenue btw Lincoln & Irving. You can leave personal items at the shop. Don’t forget headlamps and reflective gear. 

Workout: 3.5 Mile Neighborhood Hills 

Strava Route: https://www.strava.com/routes/3301281275617902814