Tuesday 9/13/2016

Coach Al needs your help with two things:

Thing 1 = If you have availability this Sunday, 9/18, there are three possible shifts to recruit new runners for our marathon/half marathon training at the CAR2GO Marathon Relay.  Let coach know if you can take a shift from 6 – 8 am, 8 – 10 am, or 10 am – noon and he will provide more detail on what to expect.

Thing 2 = Coach needs pace group leaders for Saturday morning’s long run.  Let him know if you can lead a group!

The Workout – 2 x (4 x 400)

News – there will be a hill workout on Thursday (3 mile tempo).  There will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 7.61 miles or 12.09 miles.  There will be Gatorade at the following spots:

24th/Rio Grande – mile 2
Expo/Windsor – mile 4
45th/Bull Creek – mile 6
40th/Shoal Creek – mile 8
24th/Rio Grande (again) – mile 10

Breakfast at El Borrego de Oro (3900 S Congress) at the precise moment of your choosing.

Run every chance you get!

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