RA201 Tinkerbell/Surf City Half Marathon Class

Hi Runners!!

I hope all went well on Saturday with your clinic & run on Saturday. I am sure you did great, you are all pros!! You will be with Raymond this week as well.

Here is your schedule for this week:

Sunday: 2 miles
Monday: 2 miles +15 min foundation training
Tuesday: Off
Wednesday: 3 miles +15 min foundation training
*Dress in your Halloween costume
Thursday: 30 min foundation training
Friday: Off

Saturday: 5 miles *remember to run at your set intervals and bring water! You also need to start hydrating the day before. Also, water is not the only source of hydration. All fluids count and so do foods, see example below:

-Oatmeal is 84 percent water.
-Low-fat milk is 90 percent water.
-Coffee is 99.5 percent water.
-Lettuce is 96 percent water.
-Tomato is 95 percent water.
-Broccoli is 89 percent water.
-Low-fat vanilla yogurt is 79 percent water.
-Ice cream is 60 percent water.

Have a good week. Remember to reach your goals you need to commit, have determination, dedication, self-discipline and effort. You are all rock stars!!

Run Happy!
Coach Jeanette & Coach Ray

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