Welcome 301 people! We hope you get in a good run with us while Coach Mike enjoys Ragnar. We will all go out & back in the same direction (west). The half marathoners will turn around at 4 miles; the full marathoners will turn around at 5 miles.
It occurred to me that on last week’s post, I left something out. How are your running shoes? We are at about 200 miles. If you started this class with old shoes, or you started with shoes that weren’t fit for you by a pro (like at ASP), then it may be time to get new ones. Most shoes from a specialty shop are built to go[masked] miles, depending on your size and foot strike. If you’ve had sore knees, achy feet, shin splints, or heel pain; consider the age, condition, and specificity of your running shoes. If you got new shoes at the beginning of our program, you can consider getting a new pair for our Saturday long runs and the Tuesday runs, and keeping the other pair for your Sunday, and Thursday runs. Rotating shoes is common among runners, I promise I in no way profit from this advice ;) Please keep in mind that your gait may change over time, thereby changing your shoe needs.
Sunday, March 30th: recover
Monday: 30 minutes Foundation Training
Tuesday: 4 medium pace miles & 20 minutes FT
Thursday: 4 medium pace miles & 20 minutes FT
IMPORTANT DATES: April 12th is our all chapter run at the BEACH! April 26 is our POT LUCK breakfast at my house, following our taper run. PLEASE make note of these dates to plan for enough time!!!
The real purpose of running isn’t to win a race. It’s to test the limits of the human heart. Bill Bowerman