Hi Folks,

Everyone can get in good outdoor workouts for the next two weeks with the clear weather forecast. If you are preparing for late Winter or Spring half marathon or the marathon this is the month to kick into gear with consistent, but not over doing the mileage. Any April race may seem far off on the calendar, but count the weekends you have for longer runs and it is not far away at all. I strongly urge you to not base mileage and use the “hurry-up slowly” approach to avoid “cramming” in the mileage; it usually backfires. It’s during February and March that you maintain mobility and keep those quads, hamstrings and calves loose. Avoid sudden extra long efforts during January and February until steady miles and modest tempo runs are under your belt.

1/13/26 TEMPO run pieces at 10K to 15K pace, i.e., high aerobic level, but not racing with short jog breaks between reps. After mile warm-up:

regular lower mileage group: 6′ tempo (1′ easy jog) – 7′ tempo (1′ easy) – 8′ tempo, then cool-down run to finish

Danny and others gearing up for a half and full marathon: 1M warm-up then 4M tempo at 1/2 marathon pace probably about 7:15 pace. Keep it somewhat conservative until base kicks in.

1/14/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/DEADLIFTS. 8 AM at Warren’s gym (148 Madison Av, SR; two blocks from Civic Center.

1/15/26 THURSDAY. SPEED-WORK on your local track. (some of our group meet 8 AM at COM free dirt parking lot next to PE complex; do a warm-up mile and then proceed to track for 6 x 30 meter stride-outs, skips, butt-kicks, side to side shuffle, and backwards running.

A gp and Danny: 1000 meter breakdown session: 2 x 200 (200) stride-outs – 1000 @10K pace (200) – 800 @5K pace (200) – 600 @5K pace (200) – 2 x 400 (on 2:15 )- 2 x 200 (200) mile pace.

B gp, lower mileage runners: Two rounds of: (2 x 150 (50) – 600 @5K pace (200) – 400 (200) – 200 (200))

1/17/26. SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/SPRINTS/ KB LIFTS/ SWINGS/DEADLIFTS. 9 AM at Seminary College (201 Seminary Dr, Strawberry / MV area.) in Lot C . Go up entry road and park in lot C; the first major large space. I will arrive about 8:40 so you can park and do a warm-up while I set up the exercise stations and cones for the loaded carries