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RAW #341

The Deibel TONIGHT #HAF- Details*About the workout* - 

We normally do a workout on Possum Trot and W. 12st street. This is a link to the original workout. Find a place to do a similar workout that's safe and always follow the advice/guidance of our public health officials. We advise you to find a loop that's 1200m in length (which is 3/4 of a mile) thats a little hilly, similar to the one we linked above. The above link is very hilly. Thanks Bryan.You'll start each loop once every 8 minutes and do 5 repeats. Simply put, it's 5x1200m, and your recovery is the difference between the time you finish and the 8 minutes.An illustrative example:1200m in 5:003 min recovery 1200m in 4:303:30 recovery 1200m in 6:00 2 min recovery 1200m in 4:004 min recovery 1200m in 5:00 go drink a beer and drive home (after a nice cool down, of course)When you're done with your workout, tag us on Facebook/Instagram and let us know how you did and how much you (likely) hate Bryan for coming up with this!**ANNOUNCEMENT** 

We’re excited to announce that the 2020 CASA Superhero Run will be going virtual with a full month of running and superhero-costumed challenges during “Super September!” This year, your superpowers are needed more than ever to help our community’s most vulnerable children. Activate your powers now by registering for the CASA Superhero Run's Baylor Scott & White virtual run challenges opening the Austin Distance Challenge, entering the Creel Law Group Superhero Costume Contest, or by becoming a Super Fundraiser and winning cool prizes! Grab your cape and head to www.casasuperherorun.com to run, dress up, or fundraise to help children in foster care!**Personal note** Justin Siegel, a RAW Running regular, is on the board of CASA so we're going to help support and promote a mainstay event that directly goes to helping kids in foster care. It's literally, for the kids. Head to casasuperherorun.com and you'll see more of this on our social in the coming weeks. If you don't mind, when you see us post something about the CASA Superhero Run, please share it on your page(s). Thanks!MEET- 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 #342 - TBDRAW 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!