Coach Al needs pace group leaders for Saturday’s long run…let him know if you can help!
I’m pretty sure we set a “save the date” PR for the December happy hour/non-religious white elephant gift exchange at La Mancha THIS TUESDAY after the track workout. Unfortunately we hit the La Mancha enforced capacity for the room. Julie is maintaining a waiting list in the event of cancellations so let Julie know if you’d like to be added to the wait list. Whatever you do…do not just show up if you are not on Julie’s RSVP list. If you do it will displace someone who RSVP’d and will be frowned upon mightily. Conversely, if you RSVP’d and now know you can’t make it let Julie know so she can free up the spot formerly known as yours for a waiting fool.
NEW SAVE THE DATE! 2023 marks the return of the pre-marathon carb loading extravaganza at Chez Jerie on Friday, February 17th, at 7 pm. Stay tuned for more info as the date approaches. 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 available. Then run Fartleks on the track (26 minutes of continuous running with alternating fast/slow segments). 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. Half on half off the trail this week for 14.23 miles, 10.41 miles, or 6.14 miles. Everybody will start (and some will be finished) with this 6.14 miler then marathoners will tack on this 8.09 miler while half marathoners tack on this 4.27 miler. Breakfast at Cheko’s (1304 W Koenig) at 10:11:12 am.
Run every chance you get!