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!
The Ship of Fools 