Oshkosh YMCA Running Group: Week of 6/7/08

Hello Run Club

For the 7:40 Group

We are entering week three in preperation for the Fox Cites Festival of races, following Hal Higdons Novice 2 program this puts us in a cut back week. So enjoy the fact that you only need to go 6 miles this Saturday morning per his training plan. Those of you training for the Half Marathon should just continue to build base, so plan on 6 this week as well.

The 6:30 Group 

 This group again will offer varying distances and intensities. Some early paces last week averaged in the sub 8:00 range. But with enough people you should be able to find someone to run with.  Pace goals and desired distances should be discussed prior to heading out. Bring your thoughts and training goals to the run and hopefully you will find someone with similar goals.

General Notes 

 A question we all often hear is how fast should we be running? Well this is a very personal question, but as a rule of thumb for our Saturday Morning Runs you should try to maintain a conversational or aerobic pace. You should be able to talk in complete sentences and your breathing should not feel labored and difficult. Keeping this exertion level means you are staying in a nice aerobic training zone which is desired for long run efforts. If you are feeling good with a mile or two to go never be afraid to finish the run strong with a higher intensity over the last few miles.

The YMCA Run Club will try to paint mile markers on the course over the 10 mile loop in the next few weeks so that runners can check thier mile splits with watches.

 Events to consider over the next few weeks include:

 The Walley Run

The Bellin Run 10k

 Trinity Triathlon

Mom's Run

The High Cliff Triathlon

 Hope to see you all Saturday morning.