Mega, mega thanks to Sophia & Caroline for taking the happy hour bull by the horns! Opa!!
Luke needs pace group leaders for Saturday’s long run. Please let him know if you can help!
Tuesday – meet at 10th/Norwalk for an easy 1 mile warm up before the drills which begin at 6:00 pm…we’ll have water available. Then do 3 x 1 mile repeats (starting at Norwalk/10th heading east to Wayside, left on Wayside, left on 12th, left on Expo, left on 8th, zig zag at Norwalk to stay on 8th, left on Wayside, left on 10th to Norwalk). Cool down with an easy mile.
Thursday – meet at 10th/Norwalk 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 or 4 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. About a a third on and two thirds off the trail this week for 10.01 miles, 6.22 miles, or 4.84 miles. Breakfast at Rudy’s (3914 N Lamar) at 9:10:11 am or whenever you arrive. September birthdays will be celebrated courtesy of “Cakes by Caroline”…aka FREE cake.
Run every chance you get!
The Ship of Fools 