Episode 23-I was shaking at the knees

Episode 23-I was shaking at the knees

Episode 23

We start with some listener Race Reports this week: James—Heartland Duathalon in Sebring FL!

Dan ran the Universal Sole Summer Trail Challenge in the Chicago area, and PR’d the 10k!

Caitlyn—PR’d her 5k time with a 26:35 WHAT?! so awesome!

 

Also, a huge congrats to everyone that ran the Mount Washington Road Race on Saturday 6/16/18! 7.6 Miles all the way up Mount Washington.

Finally found my July race—part of TI Events Hunger chase series, I signed up for the Donation dash on 7/26 in Manchester—should be fun, a really good cause to benefit the NH Food Bank.

We get the long run down this week–it’s been 2 weeks(OMG) since we had one because of the Covered Bridges Recap, and then I had a wedding–best friend of 20 years got married down in MA, it was gorgeous! Hit the site for some pictures:

Here’s the beer I mentioned:

 

Topic of the week

Track workouts

Resource: Active.com

Classic Quarters
There’s no better way to get to know a track than to run this workout. It ebbs and flows between hard and easy, and boosts your speed and fitness.
Warm-up: Jog four laps (1 mile)
Repeat 4 times:
• HARD: Run one lap at a hard, but controlled effort. The goal is to push hard, but not so hard that you can’t finish the workout.
• EASY: Take one lap to recover by walking until you catch your breath. Jog easy the rest of the way.
Cooldown: Run easy for one lap and walk one lap

100s
A short, powerful workout to improve your running form.
Warm-up: Jog four laps
• Break the track into two parts, the straight-a-ways and the corners.
• Sprint the straight-a-ways (100 meters), and walk the corners to recover. Repeat this for 1 mile.
Cooldown: Walk one lap

Banana Relays
This is a fun, social workout that builds community, speed and stamina. All you need is a banana (aka baton) and a teammate.
Warm-up: Jog four laps
• Run two laps (800 meters or about a half-mile) at a comfortably hard effort (not hard, not easy) and, upon finishing, pass the banana to your buddy.
• While he or she is running two laps, walk to the start to recover.
• Repeat this four times for a total of 2 miles.
Cooldown: Jog two laps at an easy effort with your buddy

1, 2, 3s
A longer, more challenging track workout that teaches you how to pace yourself.
Warm-up: Jog four laps
• 1: Run one lap at a hard, but controlled effort. Walk while you catch your breath, then jog until you reach one lap.
• 2: Run two laps at a hard, but controlled effort. Walk while you catch your breath, then jog until you reach one lap.
• 3: Run three laps at a hard, but controlled effort. Walk while you catch your breath, then jog until you reach one lap.
• 2: Run two laps at a hard, but controlled effort. Walk while you catch your breath, then jog until you reach one lap.
• 1: Run one lap at a hard, but controlled effort. Walk while you catch your breath, then jog until you reach one lap.
Cooldown: Walk one lap

 

Product of the week:

SparkleSkirts–Space Invaders flair skirt

Spoiler: I fucking loved it.

Check them out, SparkleSkirts.com and always watch for emails for coupons and sales dudes!

Song for your Running Playlist –Thunderstuck, AC/DC—who doesn’t want a little AC/DC on their running playlist. That’s a sweet little kick in the pants.

Submitted by Wendi O. from The Dalles Oregon!

Wendi got her stickers for submitting, did you want one? Email/Instagram/Facebook/Tweet me. I want songs, I want to hear about your races, your training. Shoot me a message, let’s talk ya’ll. I love hearing from you. I did send out another stack of stickers this week—I apologize for the delay again—Just a lot more then I anticipated, so I was playing catch up after wedding weekend. Thanks for understanding—love you guys!

 

Couple of quick housekeeping things:

The second pre-order of the shirts/tee/tanks are going to be headed out probably later this upcoming week. Check your emails, the tracking will be emailed to you.

New tanks and Tees are on the way for a 3rd order, guys—and yes, they will feature a certain expletive that everyone keeps asking for…and yes, they will be sweat wicking 🙂

Reviews Reviews keep Bad Case of the Runs going guys—Thank you so much to everyone who has sent in a review! More reviews mean more people I can reach, which means more content o can provide, products, races to review, you name it.
iTunes, Stitcher, Spotify, IHeartRadio, CastBox—if you have a couple seconds drop a quick review, I’ll seek you out 🙂

That is everything for this week ya’ll!

 

Fuck this. I’m going running.

XO

Krissy

 

 

 

 

 

Leave a Reply