End of July beginning of Aug.

Hello Everyone,

Congratulations to Jim Lawrence in racing the Chiscago Tri! My Jim got the OK to begin training again, Yeah!!! Great run last night Everyone. The warm weather has been a tough challenge but most of you have done a fantastic job!

Saturday there are a variety of distances going. I wanted you to know Leann and I are trying to do our 18 to 20 miler. We are starting early to try to beat the heat at 5am. We will be running the Twin Cities Marathon course from Whole Foods to whatever gets us our mileage. I will have my cell phone with me if you want to join us on the way. Jim will be our support so you can get a ride back to you car if you hook up with us.

Next week we have 3x1 mi @ marathon pace on Monday with 6:00 core warmup.
Wed. is 6 to 8 miles w/2hills
Sat.is 6x1 mi @ marathon pace

One mile repeats should be run 30 secs faster than goal pace. You can use the same run walk ratio you plan to use in the race. Try to run as close as possible to the pace assigned on each repeat. This is how you learn pace judgement.

Have great running adventures!
Cory

Training from the 10th to the 17th

Hello Everyone,

I hope you all had a fantastic 4th of July vacation. This weekend we have 17 miles or whatever you have on your list. Monday will be a 4 mile recovery run with cadence drills after warm-up. Jim and I will be out of town for my Triathlon the Saturday of the 17th. 4x1mile repeats are the scheduled run.

Jim is doing better but is getting anxious to do some training.

We hope this finds you well and enjoying your summer!

Have a great day.

Cory