Thursday 1/28/2016

We have no less ground to cover today but will cover it in a slightly more prioritized order.

#1 – please let Coach Al know if you can lead a pace group this Saturday!

#2 – for the past many years the ship has hung flyers on the doors of homes along the marathon route warning the inhabitants that they will be sequestered on marathon day.  This year is no exception.  I am in need of 4 (mega thanks to the 16 of you that have already stepped up) awesome and decisive volunteers to give up a few hours of their Saturday (February 6th) to knock out this labor of love for our hometown race.  Please click here, fill out the pertinent info, and show up on February 6th (not this Saturday but NEXT Saturday) ready to hang!  Besides the reward of giving back you will receive a volunteer t-shirt and FREE breakfast at Cafe Express.  Thanks much and, if at all possible, please volunteer by this Saturday, January 30th.

Run, eat, hang flyers!  We usually knock it out in 2 hours from 10 am to high noon.

#3 – every year I continue to be surprised by the speed at which the marathon party fills up.  I’ve never actually kept a record but this year might be it.  I have roughly a dozen person backlog of folks trying to get a spot.  Some I will force in because it just wouldn’t be a party (in my opinion) without them.  Here is my genuine and heartfelt plea to you if already RSVP’d with a +1.  If your +1 is a non-running spouse/significant other/out of town friend, etc… please consider dropping them off your RSVP.  This will potentially free up room for several shipmates.  Thank you!  If you’re waiting on a spot you should consider leading a pace group or handing me a hefty sum of cash for the Shipmate of the Year award.  If you already have a spot…that’s a good way to keep it!

#4 – Dr. Jonathan from Performance Wellness will be at Tuesday’s workout (the first Tuesday of February) to hammer out your taper aches/pains!

The Workout – 5 mile tempo

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  On/off the trail this week for 12 miles (linked route but cut across to S 1st at Lightsey + the 7 mile loop on the trail), 13 miles (linked route + the 7 mile loop), or 20 miles (linked route + the 7 mile loop twice).  The 13 and 20 mile distances are for those on the marathon track.  Three week taper folks do 13, two week taper folks do 20.  The 12 miler is for those on the half marathon track.  Breakfast at El Gallo (bring on the little meats at 2910 S Congress) at 9:30:30 am.

Run every chance you get!