The Marathon.

What's in Store

1. Quote of the Week

2. Community Spotlight

3. Workout of the Week

4. Something We Learned this Week

5. Monarx Update

6. Recommendation of the Week

Quote of the Week

Such a slight distinction but it can make all the difference.

Community Spotlight

Matt Hogarty

Race: IRONMAN 70.3 North Carolina (October 19, 2024)
Donation Link: https://danafarber.jimmyfund.org/site/TR?fr_id=2110&pg=personal&px=2624170

A Note from Matt:

I’m racing for Dana-Farber Cancer Institute, which is a cancer research/treatment organization focusing on a leading us into a cancer-free world. Dana-Farber treated my grandpa during his cancer battle and played a vital role in my aunt beating cancer close to a decade ago.

After starting my running journey about a year and a half ago, my relationship with running has shifted from despising it to it becoming therapeutic. My prep weeks hover around 20-30 miles ran, 40-60 miles cycling, and 2-3 miles in the pool.

"Service to others is the rent you pay for your room here on earth." - Muhammad Ali. If you know someone fundraising for a race, reply to this email and let us know.

Also, join our Strava Run Club → Join

Workout of the Week

Speed kills and we’re going back to the well for another 5k workout. This one also comes from our friend and running coach, Ryan. Check out his page.

2 mins of rest between each rep.

Something We Learned this Week

The most beneficial intensity range for most of your long runs is 10 to 20 percent slower than your goal marathon race pace.

The first few miles of your long runs can be done slowly, but by 5 miles (8 km) into your long run, your pace should be no more than 20 percent slower than marathon race pace. Gradually increase your pace until you’re running approximately 10 percent slower than marathon race pace during the last 5 miles (8 km) of your long runs.

Monarx Update

Some of the designs Ethan has been cooking up.

Recommendation of the Week

Thank you for being a part of community, reading, and subscribing, please feel free to use discount code MonarxWIP at checkout for 20% off any order.

This Week’s Password: Marathon