Tuesday, July 27, 2010

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

4 comments:

  1. Hooray, I am happy to hear that Jim can start training again! Wow, 5:00 is very ambitious! I think we are starting at 6:00am and going 17 miles if anyone wants to join!

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  2. I will be running at 7:00 a.m. with Katy, doing 11-12 miles if anyone wants to join.

    Happy Running!!

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  3. Alexa, what pace are you guys going?

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  4. We usually do around a 12:00 minute mile. I'm nursing my hip, so we've been taking it as we're feeling though. If you want to join, e-mail me: alexa.trussoni@gmail.com

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