Mega thanks to Dr. C from FRWD Sports Therapy for working fools over after Tuesday’s workout! Aches and pains got evaluated until after dark…the workouts are working!!
Coach Al needs pace group leaders for Saturday’s long run! Let him know if you can lead a pace group!!
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) 6 x 400 w/a partner and 1 x 800 or (half marathoners) 6 x 400 w/a partner. 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 3 mile tempo (Start at Expo/10th, N on Expo, L on Enfield, R on Robin Hood, R on Windsor, R on Hopi, L on Enfield, R on Expo, L on 10th, finish at 10th/Wayside). 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. Everybody will start with the 6.14 mile south Austin Marathon course. Marathoners will then add 6.12 miles (for a total of 12.26 miles) half marathoners will add 3.37 miles (for a total of 9.51 miles). If 6.14 miles is enough for you don’t add any of the other routes! Breakfast at Cheko’s (1304 W Koenig) at 9:29:29 am.
Run every chance you get!
The Ship of Fools 