We will be reactivating our monthly celebration of birthdays this Saturday and not at all because it happens to be Coach Al’s birthday. There will be chocolate cake involved.
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 (fast group = 400, 800, 1600, 800, 400 and fun group = 400, 800, 800, 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 hilly tempo run of 3 miles (start at 10th/Expo, N on Expo, L on Enfield, R on Hopi, L on Windsor, L on Rockmoor, L on Enfield, R on Expo, and finish at 10th/Expo) or 4 miles (start at 10th/Expo, N on Expo, L on Enfield, R on Hopi, L on Windsor, R on Matthews, L on Scenic, L on Stevenson, R on Rockmoor, R on Cherry, L on Rockmoor, L on Enfield, R on Expo, and finish at 10th/Expo). 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. About half on and half off the trail this week for 10.00 miles, 7.03 miles, or 4.61 miles. Breakfast at Rudy’s (3914 N Lamar) at 9:10:11 am or, alternatively, the exact moment of your arrival.
Run every chance you get!
The Ship of Fools 