Coach Al needs pace group leaders for Saturday’s long run. Can you help? Let him know!
November is here and we lost an hour of daylight last Sunday so it’s time to break out your brightest, lightest, reflective gear (if you haven’t already)!
Tuesday marks the 3rd Tuesday of the month so it’s time for our monthly happy hour at La Mancha! Come out after the Tuesday workout and celebrate an intragroup engagement! Way to coach, Al!!
Tuesday – meet near O. Henry at 10th/Wayside for an easy 1 mile warm up before the drills which begin at 6:00 pm…we’ll have water/Gatorade. Then run a ladder as follows (marathoners) 400, 800, 1600, 1600, 800, 400 or (half marathoners) 400, 800, 1600, 800, 400. Cool down with an easy mile.
Thursday – meet near O. Henry at 10th/Wayside for an easy 1 mile warm up before the drills which begin at 6:00 pm…we’ll have water/Gatorade. Then run 3 x 1 mile repeats (of the hilly variety) starting at 10th/Wayside heading south, L on 8th, L on Meriden, L on 12th, L on Norwalk (becomes Marlton), R on Wayside and finish at 10th.
Saturday – there will be a long run departing from the zero at 7:00:00 am. Off/on the trail this week for 4.21 miles, 7.95 miles, 12.09 miles, or 16.02 miles. Breakfast at Cheko’s (1304 W Koenig) at 10:10:10 am.
Run every chance you get!
The Ship of Fools 