Happy Independence Day!
The Workout – ladder
Fun Group = 400, 800, 1600
Fast Group = 400, 800, 1200, 1600
PYNOI Group = 400, 800, 1200, 1600, 1200, 800, 400 (Russell, Matt, RF, Julie, and Sandy)
News – there will be a long run on Saturday departing the zero at 7:00:00 am. On the trail this week for 4, 7, or 10 miles. Breakfast at Bacon (900 W 10th St) whenever you get there.
More News – please continue to let Coach Al know if you can help out with the recruiting drive later this month for the marathon/half marathon training which will begin shortly thereafter.
Run every chance you get!
The Ship of Fools 
Mark will miss workouts on Tues/Thurs (July 9-11) due to foot injury. Hope to see y’all on Saturday.