Hi Runners,

Good run Saturday you all did very well, you all came in inside of one hour and fifteen minutes, nice job.

Our next long run is going to be an 8 mile run. Your going to run it around Santa Anita Race Track, It will be a 4 mile loop or 2 lap run.

We'll meet at Arcadia County Park in the parking lot on the west side at the corner of Santa Anita av. and Alta St.

The course will be marked so no one gets lost and we'll have an Aide Station set up at the parking lot where you start.

This coming week will start with a 3 mile run on Sunday the 21st.

Monday the 22nd. is a 3 mile run at a medium pace and 20 minutes of Foundation Training

Tuesday the 23rd. will be an off day but you should do some cross training.

Wednesday will be a 4 mile run at a medium pace.

Thursday you should be doing 35 minutes of Foundation Training

Friday is an off day but you shiould be doing your cross training .

That should give you a weekly total of 16 miles of running and 55 minutes of Foundation Training.

Wednesday there will be a brief "NUTRITION FOR DISTANCE RUNNING WORKSHOP and GU sample demonstration.

Nutrition and hydration are critical to training for and running long distance races such as half marathons and marathons. A runners diet is important not only for maintaning good health, but also to promote peak performance. At this workshop, you will learn about distance running nutrition and hydration, including what, when and how much to eat and drink.

Coach

Jose

Jose A. Gonzalez

A Snail's Pace Running Academy-Monrovia

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Melinda

Andra

Joy Weber

Justin

Ryan

Lauren Reyes

Dave

RA-201 Long Beach Half Marathon Training (Crazy 8 Mile Run)

Arcadia County Park

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A Snail's Pace Running Academy-Monrovia

RA-201 Long Beach Half Marathon Training (Crazy 8 Mile Run)

A Snail's Pace Running Academy-Monrovia

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