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RAW #323

Tempo Tuesday (We'd normally do this up and down on Exposition)TONIGHT #HAF- Details*About the workout* -We're going to do a 4 mile tempo today. What's a tempo? You'll run each mile 10 seconds faster than the previous mile. A good barometer of #HAF workout here is feeling like you started the workout at 75% effort level and the last mile you ran was 90% effort level. Consider someone that is in 18:30 5k shape - which is 6:00 a mile. A good 4 mile tempo for someone in that shape would be Mile 1 - 6:40Mile 2 - 6:30 Mile 3 - 6:20 Mile 4 - 6:10 You can, however, do it your way. The point is 4 continuous #HAF miles where you finish faster than you started. To be clear, there is no stopping here - you're running 4 continuous miles that are each slightly faster than the previous. Here's a good article of what a tempo is explained by Runners World. ATTENTION - From 8.00p-10.00p we'll host a virtual happy hour on Zoom. The info is below. It'll be 2 hours long you can hop in whenever you want. See ya tonight on the information super highway. 

Join Zoom Meeting https://zoom.us/j/912843525?pwd=cDkwQWMvalpRMXNPeHZyeWw1azdXUT09Meeting ID: 912 843 525Password: 043049

Join the RAW Tuesday HAF Workout - April 7, 2020! It's a running challenge. It begins April 7, 2020 and ends Apr 8, 2020.

Complete this challenge on either April 7 or April 8, but you can join anytime and we'll sync your past activities as far back as your device will allow. Your activities in this challenge must consist of a run. To complete this challenge you must complete the weekly RAW workout that was sent out on the morning of April 7. Now, get out there and go HAF!

To enter the challenge simply visit the challenge page on FitRankings (https://www.fitrankings.com/challenge;id=raw-323-tempo-tuesday-1586144375) and click Join. If this is your first time, you will be asked to create an account and connect a device. FitRankings works with MapMyFitness, Fitbit, Apple Health, Strava, RunKeeper, etc. As you workout, results will be synced to your profile automatically.

This is a great opportunity to track your progress and see which of your crew members are going HAF! Hope to see your name on the leaderboard!

JOIN THE UNDER ARMOUR HEALTHY AT HOME CHALLENGE HEREMEET- ON YOUR OWN

until further notice, everything is on your own. please upload to FitRankings and MapMyRunWORKOUT MAP

FRIDAY #CAF- ON YOUR OWN RAW HAF ON DECKRAW #324 - Woodmont Relays RAW#326 - OG Bouldin Hills RAW ANNOUNCEMENTS

• raw.run/#events is up to date.

• Sign up to bring water on Tuesday nights.

WHY RAW

RAW began to bring people together who wanted to bust their ass each week to become better runners and improve their fitness. RAW has done just that. We've all met amazing people and have seen a lot of personal best go down along the way! It's been a great ride thus far and we look forward to continuing to roll down this road at HAF pace with all of you.

WHO IS RAW FOR

EVERYONE! RAW welcomes runners of all levels. It doesn't matter if you run a 5 or 12 minute mile, RAW workouts are designed for YOU to run at the pace that is hard for YOU. Come try a workout, bring your friends and let's get after it together!