Week of 2/28/2021

After much delay and tenacity…we finally got the long run finale pulled off! Way to coach, Al!! The tacos and donuts and beer (especially the Running Man IPA) and even the socially distant company were GREAT! MEGA CONGRATS to 2020 Shipmate of the Year Michelle Ryan!!! Widest margin of victory ever and very much deserved.

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)…make sure you bring your own fluids and wear bright/lighted/reflective gear. Then run 6 x 3 min in/outs (basically striding the straights and jogging the curves for 3 minutes followed by a 1.5 minute rest). 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)…make sure you bring your own fluids and wear bright/lighted/reflective gear. Then run a 3 mile tempo or a 4 mile tempo. Cool down with an easy mile. (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). On the trail this week for 4, 7, or 10 miles. (Strava label = LONG)

Run every chance you get!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close