Athlete: Sam Collins

Prescribed: 8-10 miles at 6:20 – 6:00 pace

Result: 9 miles averaging 6:11

This was Sam’s first workout since the Eugene Frozen Trail Runfest on 12/7. Sam took no time off after the race, but took a down week in the sense that there was zero intensity. Sam commented that he felt super comfortable, and felt that he could have held that pace for 2+ hours. Two hour race pace or so is the effort we’re looking for. Pace can easily fluctuate. Flat vs hilly. Wind or no wind. Snow on the ground. There are lots of variables that can affect “pace”, but telling someone to run at a pace they can hold for two hours – this is mostly controllable. EFFORT is key.