Mega thanks to Jeff D for another splendid happy hour!
Order a Ship shirt? Coach Al and his trusty administrative assistant, Sandy, will be at the workouts on Tuesday, Thursday, and Saturday for pick ups! You can also buy a hat for $10 while you’re there. Get you some!
Tim needs pace group leaders for Saturday’s long run to help support the Ship St. George Marathon Training. Let him know if you can help!
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 timed mile, followed by a recovery Indian file mile, followed by 3-person half lap relay (where every fool eventually runs 6 legs or 3 complete laps). 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 5 miles or 3 miles. 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 10.01 miles or 6.70 miles. Breakfast at Rudy’s (3914 N Lamar) at 9:10:11 am. August birthdays will be celebrated (FREE CAKE)!
Run every chance you get!
The Ship of Fools 