Week of 11/8/2020

The Trail Foundation would like your input regarding future trail improvements, if you would like to provide it click here! The survey will be up for three more days.

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 we’ll do a ladder as follows: marathoners = 400, 800, 1600, 1600, 800, 400 and half-marathoners = 400, 800, 1600, 800, 400. Here are maps for the 400m, the 800m, and a mile = the 800m map x 2. Cool down with an easy mile. (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 3 x 1 mile repeats 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 the ZERO MILE MARKER (676 W Riverside) at various times in small groups by pace (see Friday’s email for details). Half-marathoners = 12.09 miles, marathoners = 16.02 miles, or this 7.95 mile route if both of those seem too long. (Strava label = LONG)

Run every chance you get!

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