Strength Building Season
Tuesday (9/3)
Strides : Following the "introduce, improve, perfect" (IIP) theory that Randy and Greg introduced in the early WOG years, we will devote 3 weeks to perfecting our stride form and developing running efficiency. Tuesday's workout will start with flat strides and switch to uphill-downhill strides in an exciting relay-style format. If you raced on Monday, do an easy recovery run around the park instead.


Thursday (9/5)
Tempo Fartlek : We will do a 20 minute Fartlek run taking the flat sections at tempo effort and the hills at "easier" effort. The main goals for uphill running are to maintain good form and stay steady. The goal of the tempo sections is to kick your effort up to level 3 from level 2. This should feel comfortably hard and manageable for 20 minutes.

Tips for a Successful Workout.
Relax!

I t's still hot and this is only the beginning of the training cycle/ racing season so be patient with your running. If running currently feels like you're swimming upstream, try to relax and go with the flow. Especially during this strength phase, when we are purposefully putting hills in your path to make it harder, give yourself extra points for effort.

Former UA head coach, Dave Murray, says "the key to running faster is staying relaxed."
Here's an article with some reminders on how to stay positive and relaxed while running.
Officially Join WOG & More!
  • You can now officially join WOG online by following the link below to the Run SIgn Up page.

  • Our fall WOG potluck will be held in the ramada after the workout on Tuesday, September 24. More details to follow.

  • We are having our first ever "Run, Eat, Repeat" Retreat on Sunday, September 29, from 6:00 AM to Noon at our house off Via Entrada. Find out all of the delicious details by following the link below to the Run Sign Up page.
WOG Mission
The Workout Group’s mission is to build a strong and healthy running community by supporting runners’ diverse needs and goals through periodized training blocks, purposeful workouts, training and recovery tips, supplemental training advice, races, social runs and plenty of post-run milk and cookies.