Schedule for Spring and Summer

Good Morning Runners and Friends,

After a rainy weekend it looks like our running days look to be pretty good this week. I know a lot of you, along with Jim and I, have races on various weekends this spring and summer, so Jim and I will have copies of our basic running schedule through Twin Cities Marathon Weekend available to anyone who wants it at our scheduled runs this week. Any modifications can be made as needed.

Training runs this week:
Monday- 2x800 (10-15 sec faster than H-S)
Wednesday- 3-4 mi Recovery Run
Saturday- Long Run 15 mi

This week we will prepare for our longest run yet, except for Jim Lawrence and Jill Bourman who are are doing the Wells Fargo 1/2 this weekend. Good luck!
Please remember now more than ever to take good care of yourself. Your warm up and cool down are the most important part of your work outs. Are you getting enough rest?

If you want to be successful; Believe in your Ability and Stay Positive!
Have a fantastic week!!!!!
Cory

April 19th

Hello all Runners and Friends,

This should be a great week to see what all of our training is looking like. Expect the best and get it!

Tonight, we will be warming up and then doing 3X800m repeats(1/2 mile). We will be throwing in a 1 mile test in the middle to get an idea of how we are doing.

Wednesday is 3 to 4 miles recovery run.

Saturday is 7- 9, 1/2 mile repeats at 1/2 mar. pace.

Congrats to Katy and her great 1/2 Marathon race in St. Cloud.

Think of your healthy lifestyle choice and what you can do to make each day you best. Have a great week!!!

Cory

Week of April 12th

Good Morning,

What a Great weekend we had! This week looks like we might get a bit of rain but we can handle that right?

This week we have 4miles Monday with 4CD in our warm up, and then 2x 800 15 sec. faster than 1/2 mar pace.
Wednesday is 3 miles with 2 hills, yeah!
Saturday we will bump back up to 13 miles nice a slow.

Remember, it is always important to take good care of yourself. Don't forget the importance of cross training and strengthening your core!

Have a great week!!!!

Cory

The Week of April 5th

Good Morning,

I hope everyone had a wonderful Easter weekend! We were so fortunite to have such wonderful weather.

This week the training is as follows:
M-4miles with CD
W-4miles recovery
S-8, 15, 18 miles or something in between.

Believe in yourself and in everything you do. Then just do your best!

Have a great week, and remember to keep moving.
Jim and I will be down on Mondays and Saturdays from now on.

Cory