The Week of March 29th

Hi Runners,

I am so excited, this week should be great for getting out and being active. Let's go running.

Congrats to all of you doing the longest runs you have done so far. It sounds like the runs all went well!

Monday we will be doing 4x400S at 10k speed. That is 1/4 mile repeats with 1min walk and 1min slow jog recovery in between.

Wed. is 3to 4 miles with 2 hills. (Jim and I will not be down.)

Saturday we will run 5-6x800meter,(1/2 mile repeat

FYI Saturday May 10th we will be running 10 to 18 miles depending on where you are at in your training. ALSO THE MAYO CLINIC IS HOLDING A RUNNING SEMINAR SAT. NOON TO 3:00 AND JEFF GALLOWAY WILL BE THERE TOO.

Have a fantastic week! You are all doing such a great job working toward your goals. Keep believing you can do it!!!!!

Cory

March 22, 2010

Hi Runner's and Friends,

Congratulations to all those who ran the Lucky 7K. It was a great race!
Tonight we will be running only 4x400m(1/4 mile) repeats so it is a chance to push it and see what you can do.
Wed is 3 to 4 miles with two hills.
Saturday is 10 to 16 or whatever you need to do.

What are your goals? Have you made them yet, it is not too late. One foot in front of the other is a start or sometimes all we can do some days. Strive to do what you can do each day. Your body will thank you.

Have a great week!
Cory

Monday March 15th

Hi All,

We are looking forward to see everyone tonight. We missed you, but had a fantastic weekend getaway!

This week we have 4 miles enjoying the weather and doing 4 Cadence Drills.

Wednesday 2-3 hills
Saturday the Lucky 7K or a long run of shorter distance than you have run for recovery.

Next weeks long run is 16 miles or less depending on where you are at.

***Tonight is the other Jim's birthday so we are planning on going out for an adult sports beverage after our run we hope you can all join us!***

See you Soon,

Cory

March 8th

Hello Running Friends,

Well the temps should be great this week and our running will be even better! Whatever runs you do, please remember to warm up and cool down well.

Tonight we will be enjoying 12 X 400(1/4) mile repeats. Everyone has done well with these. If you are just coming back to your running let us know how many you are up for and we will make sure to finish your number close to home.

Wed is a 4 to 5 mile recovery run. Your recovery is as important as the other runs you do!

Saturday will be 3 X 800(1/2mile)repeats. You will want to warm up well and then walk 2 minutes, slowly jog 2 min. and then begin your 800 work and repeat. These should be 15seconds faster than your goal pace for a half mile in your 1/2 marathon goal race. Make sure that you don't run the first 800 too fast.

Jim and I will be there tonight. We will NOT be there Wed. or Saturday this week. I know there are many of you who will benefit from running together on Saturday so still plan on running if you can.

Have a fantastic week and happy training!

Cory