BTB Endurance Programming: Week of May 19
Monday 6:30 PM @ Buck:  Repeat 1:00 on,1:00 off, until form/pace deteriorates
Tuesday 6:30 PM @ Ponce: Repeat 6:00 on, 3:00 off, until form/pace deteriorates
Tempo, on your own: 10k @ 85% 10k TT pace. Don't have a 10K TT, make this your week for an all out, max effort 10K Time Trial! 

Monday 6:30 PM @ Buck: Repeat 100m, recover 2:00, until form/pace deteriorates. Aim for 10 - 12
Tuesday 6:30 PM @ Ponce:  Repeat 800m, recover 4:00, until form/pace deteriorates. Aim for 5 +
Tempo Run on your own: 1 mile TT. Yep. That's it. One mile, everything you've got. 3-2-1-Go! 

BTB Endurance Programming: Week of April 28
Monday, 6:30 PM @ Buck: 8:00 on, 3:00 off, 7:00 on, 2:00 off, 6:00 on
Tuesday, 6:30 PM @ Ponce: Repeat :30 on, :30 off until form/pace deteriorates. Aim for 10 rounds.
Tempo, on your own:  5M @ 80% 5k TT pace

Monday 6:30 PM @ Buck: Hill Tabata 20 on / :10 off x 8 Rounds, recover 4 minutes and repeat
Tuesday 6:30 PM @ Ponce: Repeat 7:00 on, 7:00 off, until form/pace deteriorates
Wednesday 6:00 AM @ Ponce: Repeat 7:00 on, 7:00 off, until form/pace deteriorates
On your own: 5M TT 

**Scheduling note: Mondady 6AM Ponce classes will resume after Memorial Day.** 

BTB Endurance Programming: Week of April 7
Monday 6:30 PM @ Buck: Repeat 1k, recover 2:00 until form/pace deteriorates
Tuesday 6:30 PM @ Ponce: 45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on
Wednesday 6:00 AM @ Ponce: 45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on
Thursday 6:30 PM @ Ponce: Repeat 1k, recover 2:00 until form/pace deteriorates
On your own: 5k @ 90% 5k TT pace

 **Scheduling note: Mondady 6AM Ponce classes will resume after Memorial Day.**

Tuesday 6:30 PM @ Ponce: 10 x :60 on, :60 off - try to maintain same distance each effort
Thursday 6:30 PM @ Buck: 3 x 1.5 miles, deviate no more then 90 sec from fastest 1.5 mile. Recover 5 min between efforts. 
On Your Own: 10K TT - max effort 10K

*Scheduling Note: Monday is a recovery day from the race, there are no Endurance classes. This week at Ponce the only group workout will be on Tuesday night; head over to Buck for this week's long interval workout Thursday night! There will be no Monday morning classes at Ponce until April 8th.   

Start slow: Remember, conserving energy is critical in distance running, especially when it comes to running a half or full marathon. If there is a lot of traffic at the starting line (very likely since there are thousands of runners), just be patient and do not try to speed up and slow down to pass or weave between other runners. Save that energy for later.

Maintain a steady pace: Enjoy the race day atmosphere and excitement, but remember to maintain your pace so you do not run out of steam too early. If you feel really strong during the run (you probably will), resist the urge to run faster than your pace early on. Conserve that energy to finish strong the last few miles. If you push too soon, you just might crash and be in for a grueling experience late in the race. Remember your goal.

Enjoy refreshments: Before the race, know how far apart aid-stations are and plan how often you will need to consume fluids or snacks. 

Eat safe: Do not consume anything before or during the race that you have not consumed during training. Introducing a new type of food to your body may lead to an upset stomach and require unwanted stops at the portable restrooms during the marathon. i.e. if you are Paleo, don't decide race day is a good day to try a Goo or drink Gatorade...it won't be. Trust me.

Enjoy the course: Try not to think about the miles....for me, at least, mile counting is a sure way to wear myself out and end up hating the run. It's different for everyone, but I pay attention to my surrounding, solve ALLLLL of life's problems and sing along to songs in my head when I am on a long run....I can run 26.2 without a problem, but if I count my miles....I can barely get through 10. The course is interesting, there are tons of people running with you and with it being St. Patrick's Day I'm sure there will be plenty of distractions on the course!

Support others: If you find yourself passing other runners late in the run, encourage them by simply saying “keep it up" or "you’re looking good” or “great job” or anything positive and encouraging. It just might be the lift they need...or since it's St. Patrick's Day, also try out "Top of the Mornin'" or "Erin go Bragh" or "Bet you wish you had a shillelegh about now" or "Where's that leprechaun, I keep chasing him!"  

Dry clothes: Have a change of clothes waiting for you after the finish so you can stay warm. Your fancy new t-shirt, perhaps? You may also want to have a pair of flip flops or dry socks/shoes to give your feet some relief.
 

Enjoy a post-race snack at the: Shortly after the finish you will want to replenish nutrients. Stop by the BTB Tent at the finish line for snacks, water, beer and all the post race necessities. This can also be a good meeting place for your friends and family to find you post-race.

Don’t forget to stretch: Be sure to stretch good after the finish. You will likely feel invincible after you cross the finish line, but treat your body to some good post-race stretching and it will reward you with less soreness in the next few days.

Plan ahead: Lay out your running gear the night before race day. You do not want to find yourself scrambling to find your chip timer or bib pins in the morning. Even worse, you don’t want to be at the starting line and realize you forgot anything else you may need. Don't forget sunscreen in case it gets sunny, and also BODY GLIDE - you will want to use this in places your clothes and undergarments touch your skin. This is especially important given you haven't needed it during the training we've done. Use it, love it, thank me later.

Fan support: Hearing positive words from supporters will provide a lift for you throughout the race. Consider printing your name on your short and you will get an even greater lift when total strangers will cheer you on. This is GREAT for motivation during the run....trust me!!! Get your friends and family to come out and support you - use the course map to pick a great spot to have folks watch & cheer you on.  BTBers will be gathered near mile 6 and at the finish. Here's a map with the BTB Cheer Zone noted:
 

As you plan out your week, it's essential you maintain your programming. Taken from a September 2009 CFE Blog: Start the taper a week before, heavy on Monday, tuesday CF with 8x200m repeats, wednesday off, thursday tabata but hold back about 30 seconds slower, friday off, Saturday ---DESTROY IT!!! We have a Sunday race so I suggest going Monday and Tuesday heavy, Wed CF with 8 x 200m repeats, Thursday off, Friday tabata holding back 30 seconds, Saturday off...SUNDAY - DESTROY IT!!!

BTB Endurance Programming: Week of March 11  
Monday 6AM @ Ponce, 6:30 PM @ Buck: 10 x :60 seconds on, :60 seconds off
Tuesday 6:30 PM @ Ponce: 8 x 200m, recover 2 minutes between efforts, maintain within 5 seconds
Wednesday 6AM @ Ponce: 8 x 200m, recover 2 minutes between efforts, maintain within 5 seconds
Thursday - No CFE. If you're partaking in the Games Open / BTB Challenge WODs, use this day to complete Games WOD 13.2 and then RECOVER and rest before the race!
On Your Own: 13.1 or 26.2