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Hello Runners!  Thursday night we will knock out our second 45 minute run of the week at the same interval of 4-1, followed by our FT cool down.  Remember to get in your Monday 25 minute FT training as our Training Schedule states is mandatory.  This will help in every aspect of your running, no doubt about it.  Additionally, our schedule calls for an easy 30 minute run OR some type of cross training on Wednesdays.  A copy of the entire 12 week schedule is available in the Member Zone of the Snail's web site, FYI.

Again, bring your hydration and your desire to run.  I look forward to seeing all of you there!  Have a great day!

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