Way to rack up the PRs and high age-group finishes in Houston, at 3M, and in Louisiana! Sandy pulled off a remarkable 1st in age group in the 5k on Saturday and followed that up with a 1st in age group in the marathon! What?? You heard right! Way to coach, Al!
The Workout – 10 x 400 (some with a partner, some without)
News – there will be a hill workout on Thursday (7 mile tempo). There will be a long run on Saturday departing the zero at 7:00:00 am. Off the trail this week for 10 miles or 20 miles (more marathon practice). There will be water or gatorade at the following spots:
Mile 2 (everyone) – the rock (water)
Mile 5 (everyone) – Mountain Laurel/Exposition (gatorade)
Mile 7.6 (half marathoners only) – 29th/Rio Grande (water)
Mile 9 (marathoners only) – Bullard/Great Northern (water)
Mile 13 (marathoners only) – Arroyo Seco/Bullard (gatorade)
Mile 16 (marathoners only) – 38th/Duval (gatorade)
Breakfast TBA.
Run every chance you get!
The Ship of Fools 