A FEW CHANGES: Heres the schedule for this week: ----MON 09/15 - Run @ Y 430 PM. If you cant make it by 430, let us know and we will circle back to Y to pick you up. This is usually an easy day to recover from Sundays long run, and be rested for tomorrows speed work. Usually 3-4 miles today. If a cyclist, youll have time to make the bike ride on Swamp Rd @ 6 PM, 20 miles +/- . ----TUE 09/16 - Running speed work @ Y 530 PM. Due to heat, we will run near Y in some shady areas. This will be the meeting place until Fall. Usually there by 5 if you need to get early start. All levels, no pressure. Variety of workouts. Nobody is left behind. Two major water stops. We also have a couple that sometimes does speed work at Ware Co Middle School at 7 PM. -----WED 09/17 - Run @ Y 430 PM. If you cant make it by then, let us know and we will circle back to Y to pick you up. Since tomorrow is fairly intense, this is an easy day, 3-4 miles, or take the day off. ------THU 09/18 - For the last two Thursdays, we have been working on Race Pace for 5Ks. See the attach sheet.If you would like to move toward a specific time for your 5K, this should help. Currently, it is for 4 months. Some will probably reach their goal before then. There are enough 1 mile repeats for us to carry this over into 2015, which will be good for the River Run and Swamp Run. Also, on Thursdays, we are still biking Swamp Road at 6 PM. ------FRI 09/19 - If you are already doing the fast stuff on Tuesdays and Thursdays, you will want to stop the Friday 1 mile time trial. For the next couple of weeks, there are no races nearby. So a good day to recover with short run or cross train. -----SAT 09/20 - Since there are no nearby Saturday races for next two weeks, we may move the long Sunday run to today. Let me know what you think. -----SUN 09/21 - Long run starting at Y, 6 AM. Early so it is cooler, and you can still make it to church. Pace & mileage vary. Usually, there are at least 3 groups, so you can plan about any mileage and time. We have designated water stops, and hit convenience stores for Gatorade. Some longer races are already planned, so we will be increasing the mileage each week. 11 runners today. Mileage ranged from 6 to 15.
Posted on: Sun, 14 Sep 2014 23:10:38 +0000
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