Health HQ, 14261 Torrey Road Ste. C, Fenton, MI (2025)

08/15/2025

We are 8 days out from the 48th annual Crim ()!

The hard training is done and now we should take the next week to deload & recover. Tapering doesn’t mean we stop running, but it means reducing mileage & taking it easy as we approach our race

Sleep, nutrition, and hydration are also really important! We should begin eating extra carbohydrates about 1-3 days before the race if we’ll be running for longer than 1 hour. Be smart here: remember that your body has to deal with your choice of carbs the morning of the race 😈

Increase your carb intake across 1-3 days (shorter race = less loading) by 5-10g of carbs per 2.2 pounds of your body weight (1kg)

This seems like a lot, we know. And you’re worried about feeling bloated, but we promise you’ll thank yourself during the run. Your body will use the water created from breaking down the carbs in your muscles to keep you hydrated and you’ll sweat out the puffiness. You’ll be able to get by just with fluids from aid stations without the need to carry anything

Speaking of that point, let’s talk hydration. If you’re running a supported race, there will be aid stations with water (5ks), water & Gatorade (5k+), with longer races having gels & solid food like bananas. Shorter races will have 1-4 aid stations (5k/10k), 4-10 (Half-marathon), and 10-26 (Full marathon). Most people will do well grabbing fluid every other station, alternating whether they grab water or something with electrolytes like Gatorade

Carb loading also ensures your blood sugar stays high as you cross the 45-75 minute mark and are able to get by with just eating carbs every so often instead of stopping for a full meal. Food during a race beyond 10k/60 minutes should look like 25g of carbs every 30-45 minutes. Again: more than might feel comfortable, but worth it

Focus on sleep as much as possible leading up to the race

Don’t forget to enjoy the race! Most runners consider the race to be the easy part if training has gone well. Stick to your plan for pace & fueling and don’t change a thing if it’s been working in your training. No new shoes!

08/13/2025

Week 12 of speedwork! This is our final week of intervals!

This week, we'll have short runs with plenty of rest, so GO FAST! These splits should be significantly faster than your mile time

Tag us with your splits this week for accountability!

08/11/2025

Our longest & last run of Run Club is here! This week we'll tackle 9 MILES!

If you're planning to run the CRIM () next Saturday, this is the peak of your training! Remember to keep ahead of your hydration and play with fueling during your run if you'll be running for longer than 45-60 minutes this week.

This week we'll step off from the gym, south along Torrey to S. Long Lake, turning left and running to Leroy St. Turn right at the light and run all the way through downtown Fenton to W. Shiawassee Ave/Owen Rd. Hang a right and run along W. Shiawassee before turning right onto Fenway (right in front of Lasco Ford). Run north along Fenway to W. Silver Lake Rd. and turn right. Continue down W. Silver Lake to Leroy St. & hang a left to run north. Turn left at S. Long Lake and run back towards Torrey Rd., turning right to run north back to CrossFit Fenton

Join us in front of this Wednesday at 7 AM or run 9 miles on your own. If you're training for a race this summer or fall, try to hit long runs outside where terrain & elevation is varied which will carry over better to your race. Save the track or treadmill for speed work

As we slowly build towards 9 miles of continuous running over the next 3 months, it's important to remember that our long run days should be at a MODERATE pace. If you have to slow down, stop to walk, or quit entirely then you are running entirely too fast. Use that gas for your interval days!

REMEMBER: if you're running on the road, run AGAINST traffic ("face your death") and bike WITH traffic ("ride with death")

Check back here on Wednesday for this week's speed work!

08/06/2025

Week 11 of speedwork! This will be the hardest week of intervals for this cycle.

This week, we're going to challenge our speed under fatigue. Unlike previous weeks where we had full rest or active recovery with walking, we're going to jog 200 m after every 200 m run.

Your 200 m runs should be fast! Look back to Week 8 to see how your splits turned out and try to stick with those.

Your 200 m jogs should be SLOW! Do not jog so fast that it slows down your runs or that you're unable to keep jogging after each run.

Tag us with your splits this week for accountability!

08/04/2025

It's Week 11 of Run Club and we're hitting our longest run yet!

This week we'll tackle an 8 mile run. Remember to stay on top of your hydration & fueling!

This week we'll step off from the gym, south along Torrey to S. Long Lake, turning left and running to Leroy St. Turn right at the light and run all the way through downtown Fenton to W. Shiawassee Ave/Owen Rd. Hang a right and run along W. Shiawassee before turning right onto Fenway (right in front of Lasco Ford). Run north along Fenway to W. Silver Lake Rd. and turn right. Cross the street immediately onto N. Poplar St. Run north to North Rd. and hang a right towards Leroy St. Turn left to run north on Leroy St. to S. Long Lake and turn left. Make your way back to the gym by running down S. Long Lake and turning right on Torrey Rd.

Join us in front of this Wednesday at 7 AM or run 8 miles on your own. If you're training for a race this summer or fall, try to hit long runs outside where terrain & elevation is varied which will carry over better to your race. Save the track or treadmill for speed work

As we slowly build towards 9 miles of continuous running over the next 3 months, it's important to remember that our long run days should be at a MODERATE pace. If you have to slow down, stop to walk, or quit entirely then you are running entirely too fast. Use that gas for your interval days!

REMEMBER: if you're running on the road, run AGAINST traffic ("face your death") and bike WITH traffic ("ride with death")

Check back here on Wednesday for this week's speed work!

07/30/2025

Week 10 of speedwork! Continuing our theme from last week, we'll hit some longer intervals this week. If you did the speedwork from Week 3 where we did 4x800m, you should have an idea of pacing. If not, aim to start slightly faster than your mile pace and try to get just a bit faster each set.

Don't come out too hot too early and don't skip the rest!

Tag us with your splits this week for accountability!

07/28/2025

It's Week 10 and we're continuing to climb with our mileage!

This week we'll tackle a 7 mile run. Remember to keep ahead of your hydration and play with fueling during your run if you'll be running for longer than 45-60 minutes this week.

This week we'll step off from the gym, south along Torrey to S. Long Lake, turning left and running to Leroy St. Turn right at the light and run all the way through downtown Fenton to W. Shiawassee Ave/Owen Rd. Hang a right and run along W. Shiawassee before turning right onto Fenway (right in front of Lasco Ford). Run north along Fenway to W. Silver Lake Rd. and turn right. Cross the street immediately onto N. Poplar St. Run north to North Rd. and hang a left. Run through the traffic circle to Torrey Rd. and run back to the gym.

Join us in front of this Wednesday at 7 AM or run 7 miles on your own. If you're training for a race this summer or fall, try to hit long runs outside where terrain & elevation is varied which will carry over better to your race. Save the track or treadmill for speed work

As we slowly build towards 9 miles of continuous running over the next 3 months, it's important to remember that our long run days should be at a MODERATE pace. If you have to slow down, stop to walk, or quit entirely then you are running entirely too fast. Use that gas for your interval days!

REMEMBER: if you're running on the road, run AGAINST traffic ("face your death") and bike WITH traffic ("ride with death")

Check back here on Wednesday for this week's speed work!

07/23/2025

Week 9 of speedwork! This week we are going to hit a workout that you may have never done before: mile repeats.

As your endurance improves, the physical & mental challenge of running a mile significantly decreases as does the effect of running short distances for speedwork.

How to pace longer intervals? If you know your 5k, 5 mile, 10k, 10 mile, or even half marathon pace, aim for these miles to be faster than those, but not too fast. You can open up with a PR and bury yourself hard if you're not careful, even with 5 minutes of rest.

Tag us with your splits this week for accountability!

07/21/2025

It's Week 9! This is our LAST MONTH BEFORE The CRIM! (). Over the next 4 weeks, we'll progress our long runs from 6 to 9 miles and push to 10 miles a week of total running before we taper before the CRIM

This week we'll tackle a 6 mile run. Remember to stay hydrated as the weather continues to heat up

This week we'll step off from the gym, south along Torrey to North Rd., left through the traffic circle and then right at the light at Poplar to head south to W. Silver Lake. Hang a left to run east down W. Silver Lake towards downtown Fenton and hang a left at Leroy St. to head north along Leroy back towards the gym. Take a left at the light at S. Long Lake and then a right onto Swanee Beach Dr. Turn left onto Grove Park Dr. and run towards Torrey before you make your final turn to head left onto southbound Torrey back to the gym. If you're tracking your mileage with GPS, you'll hit 6 miles just before the driveway to CrossFit Fenton.

Join us in front of this Wednesday at 7 AM or run 6 miles on your own. If you're training for a race this summer or fall, try to hit long runs outside where terrain & elevation is varied which will carry over better to your race. Save the track or treadmill for speed work

As we slowly build towards 9 miles of continuous running over the next 3 months, it's important to remember that our long run days should be at a MODERATE pace. If you have to slow down, stop to walk, or quit entirely then you are running entirely too fast. Use that gas for your interval days!

REMEMBER: if you're running on the road, run AGAINST traffic ("face your death") and bike WITH traffic ("ride with death")

Check back here on Wednesday for this week's speed work!

07/16/2025

Week 8 of speed work! Following our deload plan, we have just a mile of fast running and a mile of walking this week

Look back to Week 4 when we hit 8x200 m with 2:1 rest. Can you beat your splits from a month ago?

Tag us with your splits this week for accountability!

07/14/2025

Week 8 is here already! We have a deload planned this week, cutting our mileage approximately in half. If this week's run feels good & easy, you're doing it right!

This week we'll get out into town a bit. Stepping off from the gym, we'll head south on Torrey, left on S. Long Lake, right on Leroy, right on North, and then take our final right to head back north on Torrey to the gym

Join us in front of this Wednesday at 7 AM or run 4 miles on your own. If you're training for a race this summer or fall, try to hit long runs outside where terrain & elevation is varied which will carry over better to your race. Save the track or treadmill for speed work

As we slowly build towards 9 miles of continuous running over the next 3 months, it's important to remember that our long run days should be at a MODERATE pace. If you have to slow down, stop to walk, or quit entirely then you are running entirely too fast. Use that gas for your interval days!

REMEMBER: if you're running on the road, run AGAINST traffic ("face your death") and bike WITH traffic ("ride with death")

Check back here on Wednesday for this week's speed work!

07/09/2025

Week 7 of speed work! This week we're running some 400s, repeating a workout from 6 weeks ago. This is a great week to show some objective change! Even just a few seconds faster will translate to several minutes faster on race day

Feel out the pace on set 1 and settle in to a slightly slower pace for sets 2-7. If you feel up for it, give it an all-out effort on set 8.

Tag us with your splits this week for accountability!

Health HQ

08/15/2025

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07/30/2025

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