Week of 4/25/2021

Buffs, you know you want one (or two)!

Please let Coach Al know if you can be a pace group leader on Saturday morning!

Tuesday – *CHANGE TO THE WARM UP* meet near O. Henry at 10th/Wayside at 6 pm and warm up BY RUNNING TO THE PEDESTRIAN CROSSWALK CLOSE TO MOZART’S (roughly 1.2 miles)…we’ll have water/Gatorade at 10th/Wayside and 35th/Pecos, please wear bright/lighted/reflective gear. Then run a 5k or a 10k (Lake Effect/Cap 10k). 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 6:00 pm)… we’ll have water/Gatorade, please wear bright/lighted/reflective gear. Then run hilly mile repeats (fun group = 2, fast group = 3, fools group = 4). 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). OFF THE TRAIL this week for 8.00 miles or 13.18 miles. Too long? Start out on the route and u-turn when you’ve gone half as far as you want to go. (Strava label = LONG)

Run every chance you get!

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