Coach Al needs pace group leaders for Saturday’s long run…let him know if you can help!
January’s happy hour at La Mancha is TUESDAY after the track workout! Please let Julie know if you’re attending.
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 do a ladder (marathoners = 400, 800, 1600, 1600, 800, 400 and half marathoners = 400, 800, 1600, 800, 400). 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 or 5 miles. Cool down with an easy mile.
Saturday – there will be a long run departing from the zero at 7:00:00 am Saturday morning. Some off the trail, some on the trail this week for 12.80 miles, 9.56 miles, or 6.14 miles. Everybody starts (and some finish) with this 6.14 miler then marathoners/half marathoners add this 6.66 miler. If you want less than 12.80 miles but more than 6.14 miles you can add this 3.42 miler. Breakfast at Cheko’s (1304 W Koenig) at 9:44:44 am.
Run every chance you get!
The Ship of Fools 