Council BLuffs Run CLub

It's here, the long distance Saturday!!! You will have the choice of doing a little over 6 miles or a little over 12 miles. The route is flat and in my opinion, running on the west side of the lake is peaceful and serene especially as the sun comes up..so enjoy that part of your run.

When increasing distance, you need to decrease intensity. As many elite runners know and do, your minute/mile pace needs to decrease by 3 minutes slower than your 5k pace. Keep in mind, especially those participating in a half this fall, it is not the actual event (run) so don't overdo it - save that competitiveness for race day. Instead, remind yourself that you are still in training mode and while in training mode it is all about time on the feet and increasing capillarization and mitochondria so that oxygen is efficiently transported to the working muscles to do work. Why? Because any race over a 5k is all AEROBIC METABOLISM and in training, you are building that AEROBIC BASE.

So, with that in mind, be ok with going slower and walking as needed

We will meet at Telmar and park in their parking lot. I will be there shortly before 5am. Most of us will leave at the scheduled time, 5:20am, but there are some leaving at 4:30am.
If you want to go long and would like to go early (4:30am) just show up and join that group.
After my 1 lap around, I will wait by the cars for everyone to finish and  provide some snacks/ recovery drinks. Remember, refueling and hydrating post run is so important to aid in getting those sugars back into the muscle & liver and water back into the tissues. By doing so, you are ready for the next run/workout but when you neglect this part of the plan, your workout / run will suffer.

So, any questions, comments, concerns please forward to me via text or email and I will get back to you.

Keep on running!!!!

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