Coach Al needs pace group leaders for Saturday’s long run…let him know if you can help!
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 mile repeats on the track (marathoners = 4, half marathoners = 3). 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 run 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. Kinda on but mostly off the trail this week for 10.28 miles (marathoners/half marathoners), 7.11 miles (shorter route) or 5 miles (shortest route, turn back at the cooler at Barton hills/Wilke). Breakfast at El Borrego de Oro (3900 S Congress) at 9:10:11 am.
Run every chance you get!
The Ship of Fools 