Coach Al needs pace group leaders for Saturday’s long run. Can you help? Let him know!
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 (marathoners) 8 x 800m repeats Yasso style or (half marathoners) 6 x 800m repeats Yasso style or (newcomers) 4 x 800m Yasso style. 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 a 5 mile tempo (half marathoners) or 10 mile tempo (marathoners x 2) followed by a 1 mile cool down.
Saturday – there will be a long run departing the zero at 7:00:00 am. Mostly off the trail this week for 10.00 miles, 7.03 miles, or 4.61 miles. Breakfast at Rudy’s (3914 N Lamar) at 9:09 am.
Run every chance you get!
The Ship of Fools 