Coach Al needs pace group leaders for Saturday’s long run…let him know if you can help!
Save the date (12/20/2022) for the December white elephant/non-religious/happy hour!
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 (marathoners) 6 x 400 w/a partner and 6 x 400 solo or (half marathoners) 6 x 400 w/a partner and 4 x 400 solo or (fun group/newbies) 6 x 400 w/a partner and 2 x 400 solo. 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 4 x hilly 1200+ repeats. Cool down with an easy mile.
Saturday – there will be a long run departing from the zero at 7:00:00 am Saturday morning. Mostly off the trail this week for 18.48 miles (marathoners), 13.39 miles (half marathoners), 8.00 miles (for people who like 8.00 milers), or 4.20 miles (short route). Breakfast at Little Mexico (2304 S 1st) at 10:10:10 am.
Run every chance you get!
The Ship of Fools 