Everyone did a great job with the first week's mileage, as well as reporting it. Some of you are just starting back now, so we should be hearing from everyone now. There are a couple of you who are having some minor, nagging injuries. Be careful and be patient as your mileage increases. Everyone should send your week two totals as soon as possible please.
Week three has a relatively small increase in mileage so it's a good week to consolidate/recovery. The fartlek should stay as it's been, maybe the surges should be a little more intense though. And your Wednesday anaerobic threshold effort should start to be run at your anaerobic threshold rather than just as a quality run. Estimate your current 5k level, then use your pace chart to find the 80-85% effort level for a guide. Finally, make sure to start, if you haven't been already, running the fast and relaxed 100m sprints on Friday.
In this day and age, it seems like everyone has a motto now. Here's ours:
"building a great summer one week at a time"
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