RE-POST We are attending to family concerns this week, so we are re-posting a popular series, Micro Goals, from a couple years ago. These are timed perfectly for your off-season. Here is the first one on Running. We'll be back with new episodes next week! How do you REALLY get faster at running in triathlon. Today, we go through all the smart, small, and important steps. As we know, Ironman is usually more about who slows down the least than who is fastest. How do you get there? Where do you start? It's really pretty simple, but that doesn't make it easy. Find out the rule of thumb for your long runs and why it's so important to run in a way that leaves you wanting more. Micro Goals - Swimming Focus - #519 Micro Goals - Cycling Focus - #520 Topics: The past is the future Running is pure Marginal gains vs. diminishing returns Cutting corners the wrong way 3 times a week?? You need to run often Rule of Thumb for your long runs How to beat yourself into the ground Progression - Now is your chance Running is the most demanding Heavy impact - being careful Energized vs. Wiped Where do you start? 20/40/60 No need to run over Zone 3 in IM training?? Do you have the engine for speed work? Big engines in Miattas How little you slow down 5ks and Ironman Marathons Accumulated Fatigue The biggest recipe for disaster Hill work No such thing as running too easy?? Keeping up with the Joneses Burning Fat Building strength Coaching Inquiries Mike Tarrolly - CrushingIron@gmail.com Robbie Bruce - C26Coach@gmail.com www.c26triathlon.com