Friday, July 2, 2010
Hi All, this week we are using the SBAA's Semana Nautica 15K as our workout whether you are racing it or using it as your tempo run....if using it as your tempo run, then run the middle 5miles at tempo effort with first 2miles at easy effort and last 2 miles easy and kick in the last .3 (15K =9.3miles) to look like a star:)
However, those that are not here on the 4th, I'll be leading a low key easy run Saturday at Ellwood Shores 6:30am.
People that Rusty coaches (writes schedules for) that are not racing Sunday, you are to just run your easy mileage tomorrow. We'll be ramping it up shortly so enjoy it:)
ONE MORE THING, IF YOU ARE RUNNING THE ST.GEORGE MARATHON IN JUST OVER 13 WEEKS, WILL YOU PLEASE COMMENT WITH YOUR NAME ON THE BLOG SO WE CAN START PLANNING OUR SATURDAY'S. THANK YOU! HAPPY 4TH!