Good morning. Hopefully you had an enjoyable Memorial Day Weekend despite the rain and cold. Congrats to all the Stryders who ran in the Miles on the Mohawk races in Schenectady. Looking at the results we had several strong performances led by Ginny Lupo in the marathon! Ginny ran 3:37.53 to win the Female 45-49 age division and finish 17th overall among the women. Big congrats.
There’s plenty to get to this week, including news about the upcoming Adirondack Sports & Fitness Expo and Global Running Day (tomorrow, make a plan and pledge some miles!).
Here’s the slate:
• Wednesday Night Workout – 6 p.m. at the Saratoga Spa State Park. Meet at the “Stryders Bench” in the grass across from the Little Theater parking lot. Optional dynamic warmup at 5:50 p.m., otherwise be ready to roll at 6 p.m. sharp. Coach Mary Fenton is on point this week and the Global Running Day workout is below.
• Saturday Run/Walk – 8:30 a.m. at the Warming Hut at the Saratoga Spa State Park.
• Sunday Long Run – Noon at Saratoga City Center, part of Adirondack Sports & Fitness Expo. Wear your Stryders gear!
• Monday Trail Run (June 7, 6 p.m.) – Fort Hardy Park/Hudson Crossings Park. Saratoga Siege Trail.
• June Business Meeting – 6 p.m. Tuesday, June 8. In-Person Location TBA.
Have a great week. See you soon!
Adirondack Sports & Fitness Expo
We’re still in need of volunteers to work the Stryders booth at this weekend’s Adirondack Sports & Fitness Expo at the Saratoga City Center. Laura Clark is coordinating volunteer shifts and if you’re interested in any of the slots below let her know. When it says “Need 1” that doesn’t have to be just one, if you want to come with a spouse, family member or friend. The more the merrier.
12-2: Need 1
2-5: Need 1
10-12: Need 1
12-2: Need 1
2-4: Need 1
If you’re interested let me and/or Laura Clark know. Email us at firstname.lastname@example.org and Laura at email@example.com.
The Stryders will host a group run and walk Sunday at Noon, a combination of the regular Sunday Long Run Group and the Expo.
The route will be simple – meet at the City Center sign on corner of Broadway and Ellsworth Jones Place and depart the City Center heading south toward the Spa Park. Runners and walkers can turn around where they choose and head back to the City Center. Those looking for added distance can roll right into and around the Park if they wish. We encourage members to wear their Stryders gear.
Global Running Day
Wednesday marks the annual celebration of Global Running Day and the Stryders will again be involved! Check out the workout below for information about what we have planned for an in-person event. We’ve also pledged to run 250 miles as a club and you can sign up here.
Here’s a little more background on Global Running Day:
Global Running Day is a worldwide celebration of running that encourages everyone to get moving. This day plays an important role, reminding us of the positives that running can offer and the power of unification. Its mission seems more important than ever right now, as people everywhere attempt to stay active and healthy. During these challenging times, many people are turning to running as a solution to help release anxiety, gain perspective, cope with cabin fever and keep up wellbeing.
Workout for the Week of May 31
From Stryders coach Mary Fenton:
Wednesday we will celebrate Global Running Day by participating in the sport we love in the park we are fortunate enough to claim as our own! The coached workout will take us on a short tour of the beautiful Saratoga Spa State Park but there is an alternate for those who are unable to join us on that day.
Pace: This week’s workout will be run at tempo pace which is approximately a pace you could sustain in a race for an hour or about 25-30 seconds slower than 5k race pace.
Purpose: To improve endurance and to prepare yourself for holding a more demanding pace.
Workout: The Wednesday night workout at the park will be a Fartlek-style tempo run with a set course.
If you are running on your own, after completing a 1–2-mile warm-up, do the recommended number of tempo intervals with a one-minute rest after each.
25 miles or less/week: 4x5 minutes Tempo
25-35 miles/week: 5x5 minutes Tempo
35+ miles/week: 6x5 minutes Tempo
Option B: Run the number of miles you pledged for Global Running Day.