Sunday November 15, 30 minute tempo run

Hi Anaerobic Endurance Athletes!

Great job today on the WOD!

Below are the distances covered for 30 minutes. I took the distances assuming that you all made it back all the way, so if you were a little short or went a little farther, please let me know the corrected distance. The first number is the distance covered, the second number is your pace in min/mile.

For those who were unable to attend, the WOD was a 30 minute tempo run at a RPE of 15. Please do this on your own and let your coaches know the distance that you covered.

Brooke -- 2.76 (10:52)
Nate -- 4.00 (7:30)
Andy -- 4.00 (7:30)
David -- 3.6 (8:20) Took into account of running to the white car
Dallas -- 4.00 (7:30)
Danielle -- 3.5 (8:35)
Steph -- 2.76 (10:52)

Few observations:

• Danielle, you ran about a quarter mile father than her 5K TT, AND ran it with a 40 sec faster pace than your time trial!
• Nate, Andy, and Dallas, you guys ran almost an extra mile going at the same pace as your 5K time trial. So if you ran your time trial today, you guys all would have gotten significantly faster.
• Steph, you came in with about 1:30 to spare, and didn't keep on running, but if we took the shortened time into account, your pace is about 30 seconds faster than your TT!
• Brooke, you run was slightly slower than your 5K TT, but you were much lighter on your feet, which will go a long way in preventing any injuries.
• David, were you able to run the entire way without walking? I don't have your 5K TT to compare your times to, but you were able to keep the exact same pace for your 30 minute tempo run as you did for your 20 minute tempo run two weeks ago! So, you ran 50% longer while running at the same pace!

Great work everyone! Real significant improvements already, and we're just 3 weeks into it. Watching you all make such great gains makes us wanna go out there and run more!

We also really liked how many of you were coaching and giving tips to each other. It's great that we are all supporting one another in this journey!

Your friends and coaches,

Ted, Ayo, and Nuno

CONGRATS TO AYO, WHO ROCKED THE SILVER STAND 5K AND HAD A 1:10 PR. SHE RAN A 22:44, WHICH IS A 7:19 PACE, AND BUSTED HER PREVIOUS PR JUST 3 WEEKS AGO BY OVER A MINUTE!