Tim needs pace group leaders for Saturday’s long run. 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 ladder (marathoners = 400, 800, 1600, 1600, 800, 400 and half marathoners = 400, 800, 1600, 800, 400). Here is a breakdown of how to accomplish the different distances on the O. Henry track…but not as good as Luke does it. 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 tempo run of 3 miles (half marathoners) or 5 miles (marathoners). 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. Out and back Saturday on the Shoal Creek Trail for 13.09 miles, 7.81 miles, or 4.11 miles. Breakfast at Rudy’s (3914 N Lamar) at 9:40:40 am or whenever you get there (January birthdays will be celebrated, aka FREE cake).
Run every chance you get!
The Ship of Fools 