Coach Al needs pace group leaders for Saturday’s long run. Let him know if you can 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 a ladder (marathoners = 400, 800, 1600, 1600, 800, 400 or 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 hilly mile repeats (marathoners = 4, half marathoners = 3, fun group = 2) as follows: 1st mile, 2nd mile, any additional miles runner’s choice of routes. 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 (marathoners) 13.55 miles, (half marathoners) 7.13 miles, or (shorter route) 4.58 miles. Marathoners and half marathoners both start with this 7.13 miler then marathoners add on the 7 mile loop on the trail counter clockwise. Breakfast at Lazarus Brewing (4803 Airport) at 9:44:44 am.
Run every chance you get!
The Ship of Fools 