Intervals Wed. August 28th

The effective temp is 98 degrees with a moderate risk. We are on for intervals this evening, but due to the risk, I recommend cutting back speed and number of reps today. I will help you modify your schedule. We will have cold ice water in our coolers, but I recommend you bring a sport drink as well.

No Sunday Strength Class this Weekend

Enjoy a break! Due to the holiday weekend, there will be no class on Sunday.

Congrats!

Kim and Jami HFTC

Congrats to Kim and Jami who completed Head for the Cure 5K this weekend. Jami PR'd by nearly a whole minute and attributes it to interval work! Woohoo! Nice PB shirt Jami!

Speed Work Wednesday - Weather Advisory

Wednesday is SPEEDwork! All races are scheduled for intervals at Roe Park with a start time of 6:00 p.m. Refer to your training schedule for your specific work out. Schedules may be modified due to weather. Water is provided. Please bring your own sport drink. 

Please note that there is a heat advisory for the entire week and this may have an impact on our plans. Please stay tuned to the website Wednesday afternoon and/or follow us on Twitter for updates - you will not receive an e-mail regarding cancellations. Please refer to our cancellation policy in your membership packet and in Members Only on the website. 

Tips for Safer Running

Live to run another day.

Follow these tips for safer running and check your membership packet - Safety and Emergency Procedures for more safety tips regarding weather, traffic, etc.

RUN WITH...
-a group or a buddy especially in the dark or on the trail
-a dog - don't have  a dog? Borrow a neighbors.
-mace - you can find these at sporting good stores and running stores
-an ID bracelet - RoadID is a good one
-your phone - sporting good stores carry great belts and arm bands for your phone
-OUT ear buds. If you need them for keeping cadence, keep one ear bud out so you can stay aware of your surroundings.

Lastly...tell someone you are going on a run and when they should expect you back.

Stay SAFE!

Sunday Strength Class Time Change

Remember Sunday's strength class time is moving to 5:30 p.m. until Spring. Join us for a total body functional work out that is geared toward improving running efficiency and reducing injury risks that plague distance runners.