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JUST 12 MILES? That's it? After last weeks 18 miles in 80 degree heat, with no cloud cover, 12 miles is going to seem like a 10k. Congrats to all that showed up to run, 18 miles is a big deal. This is our drop down week,and a well earned rest.

RECOVER: It takes a good about one week the recover between runs 16 miles and higher. If your still feeling fatigued at the end of the week, take a day off and rest. Your preparing yourself for the next long run, be it 12, or 20.

FOUNDATION TRAINING: Will help you recover from your last long run, and help to keep you injury free.

RUNNING ON THE BIKE TRAIL: Always keep to the right, and be aware of your surroundings. 

HYDRATE,HYDRATE,HYDRATE: All week long, and on our long runs. Being hydrated  will before you run will make your run a lot easier.


Mon. Off

Tues. 5 miles medium pace. 25 minutes foundation training 

Wed. Off

Thur. 5 miles medium pace. 25 minutes foundation training.

Fri. 45 minutes foundation training.

Sat. Off

Get plenty of rest, eat well and hydrate.

Don't ignore injuries. Seek a professional advice if needed.

Everyone looked good, and  I believe there's going to be a lot of P.R.'s on race day.

See you on Sunday.

Coach Kevin

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  • Courtney H.

    Thanks for the great support! Loved the oranges and watermelon!

    August 20, 2014

  • Kevin M.

    ESaturday September 20. Not shore of the time. Maybe 7:00

    August 20, 2014

  • Cynthia

    What day is the all chapters run?

    August 20, 2014

8 went

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