Coach Al needs pace group leaders for Saturday’s long run…let him know if you can help!
SAVE THE DATE! Not this Tuesday but next Tuesday is our November happy hour at La Mancha directly after the track workout.
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 available. Then run Yasso 800s (half marathoners = 6, marathoners = 7). 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 available. Then do a tempo run of 3 miles (half marathoners) or 5 miles (marathoners). Cool down with an easy mile.
Saturday – there will be a long run departing from the zero at 7:00:00 am Saturday morning. Three routes/distances to choose from…(marathoners) 15.34 miles, (half marathoners) 9.04 miles, or (shorter route) 3.93 miles. Breakfast at Cheko’s (1304 W Koenig) upon your arrival.
Run every chance you get!
The Ship of Fools 