Week of 10/4/2020

Hello, October! A couple of quick announcements…

The Gazelle Foundation has offered the Ship a 10% discount on entry into the VIRTUAL Run for the Water 2020! Register here. Email me for the discount code.

Mega thanks to all the pace group leaders for stepping up and making our long runs possible! Coach Al needs pace group leaders for this Saturday’s long run. Please let him know if you can lead a pace group!

Tuesday – meet near O. Henry at 10th/Wayside and warm up on your own with an easy mile before the workout (which begins at 6:10 pm). Then (half-marathoners) run 3 x 1600 or (marathoners) run 4 x 1600. Cool down with an easy mile. Bring your own fluids! The repeats will be done in groups smaller than 10 by expected pace. (Strava label = SPEED)

Thursday – meet near O. Henry at 10th/Wayside and warm up on your own with an easy mile before the workout (which begins at 6:10 pm). Then run a 5 mile tempo in groups smaller than 10 by expected pace. Then cool down with an easy mile. Bring your own fluids! (Strava label = TEMPO)

Saturday – there will be a long run departing from County Line World Headquarters (512 E Riverside) at various times in small groups by pace (see Friday’s email for details). Half-marathoners = 7.00 miles, marathoners = 10.09 miles. (Strava label = LONG)

Run every chance you get!

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