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6 WEEKS TO GO.

Athletes!

A few TSP DIY updates for you before this week's training from Run With The Lab, all things to be aware of on an important weekend in August:

  • Friday, August 21: Deadline to submit a team introduction video. In less than 1 minute, tell us who you are and where you're from. Get creative, send us the unexpected. More details at the submission link.
  • Saturday, August 22: The TSP DIY Time Trial. All teams (and solo runners) will submit a one-hour run, relay-style via Strava. While it is not mandatory that all registered members of TSP DIY participate, all teams must submit a time.
  • Sunday, August 23 (noon-1pm PDT): We will will kick off our coverage of TSP DIY and reveal our first Leaderboard standings, sharing the results from the Time Trial and the seeding of all teams and solo runners.
The team introduction video and Time Trial are vital in allowing us to get to know you, as well as sharing stories from the global field of TSP DIY athletes in our race coverage. Airtime will focus on the top of the leaderboard and the most dynamic videos -- if your team isn't the fastest, you can get creative; if cinematography isn't your thing, you can put in the speed work.

We'll share more information on all of the above in the coming weeks, but save the dates and get your teams ready.

Lastly, remember to join our Close Friends group by DM'ing @thespeedproject on IG.

From Coach Blue:

“Athletes,

6 weeks... damn, time flies! Hopefully you are all staying healthy and starting to hit that fitness level where things are feeling automatic. Don’t change anything... except the workouts of course! This week is another radical dose of sharpening. The Special K’s are one of the tougher interval workouts you may ever attempt if you are hitting the paces correctly. That said, you should have the fitness to pull it off. Believe!! The Mechanical Speed is an easy 24 reps of pure speed and joy. And finally, the Long Run... this week is extra special because the workout is simply a lot of whatever your race strategy for TSP DIY happens to be!! Don’t ask, don’t tell! 

Remember you all have access to a free www.runwiththelab.com membership through the TSP training cycle. We post different options for the workouts, have community discussions from injury to TSP and have multiple Zoom sessions each week to bring you strength workouts, yoga sessions and face to face time with coaches. Come check it out

Good luck out there this week!"

Week 6: Solo Runner and Team Training
 
Threshold (TH): SPECIAL K’s - 24 x 1k alternating between 103% and 97%... yep!

Mechanical Speed (MS): 24 x 100 meter repeats - 20 min warmup 10 min cool down

Long Run (LR): RACE SIMULATION - make this a heavy volume day of putting into practice your race strategy. Time to put your theories to task!

For percentage clarity, go to whatpace.com and enter your Goal Marathon Finish Time. The website, designed by Run With The Lab runner, Chris Kalima, will give you percentages to use for the training prescribed.

See training key below for workout descriptions.

Training Key: 
TH = THRESHOLD 
MS = MECHANICAL SPEED
LR = LONG RUN

The ingredients:

Threshold (TH): runs above the anaerobic or lactate threshold. Hard and fast. These runs bump up your threshold, relative to heart rate, and strengthen the cardio-respiratory system. These will always be faster than a goal marathon race pace. They fall between 1500/mile pace and marathon pace, depending on the phase of training. These workouts will lengthen in volume as we go but won’t aim to get faster. Relative to a theoretical Goal Marathon Pace, these workouts have been in the 110-115% range. For the next for weeks, they should be in the 105-110% range and will be longer in volume. 

Mechanical Speed (MS): runs with the sole purpose of improving mechanical efficiency. ie: running with near perfect form and near maximum paces for very short duration with long recoveries. This type of training doesn’t have an adrenally taxing effect so counts more as an easy day energetically while greatly improving power output, posture, speed efficiency and leg speed. 

Long Run (LR): these runs should never be looked at as easy. That’s for the other 4 days of the week. BUT they should be high-end aerobic. We don’t want to cross the threshold into anaerobic territory, we MUST STAY AEROBIC for these runs, but we do want to get faster each week and each month as we go. FASTER SHOULD NOT MEAN HARDER. In the last 8 weeks we worked in the 80-90% Goal Marathon Pace ranges in order to stay in the aerobic energy system while building power and speed in that zone. The next 4 weeks will move into 90-95% GMP ranges as fitness has improved.

MORE TRAINING FROM RWTL

Run With The Lab just launched a new training model that includes group discussions and coaching on Injury, Running Form, Training Methods, and more.

TSP DIY Athletes gain free access to an exclusive Lab Membership through September 7th, 2020. To signup, join Run With The Lab.

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