Mega thanks to Julie for letting Jerie and I plan the happy hour. She’s better at it than we are. Thanks for everyone’s patience.
Coach Al needs pace group leaders for Saturday’s long run. Hook a brother up!
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 (marathoners) a ladder of 400, 800, 1600, 1600, 800, 400 or (half marathoners) a ladder of 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 hilly mile repeats (marathoners = 4, half marathoners = 3, fun group = 2) starting with this mile and then this mile. Runner’s choice on your 3rd and/or 4th mile. Cool down with an easy mile.
Saturday – there will be a long run departing from the zero (676 W Riverside) at 7:00:00 am Saturday morning. Mostly off the trail this week for 13.55 miles (starting with this 7.13 miler and adding this 6.42 miler), 7.13 miles, or 4.58 miles. Breakfast at Rudy’s (3914 N Lamar) when you get there.
Run every chance you get!
The Ship of Fools 