Monday long tempo or recovery run (playing by ear run)

Personally, I'm trying to bq. I was really close, running in my first marathon, so this time mixing in more tempo, intervals or speedwork. This will be a pace specific run, starting at 8:28-9 min/mile for 20 minutes, then 20 minutes at 7:30 pace or 40 minutes at 7:40 pace, then cooling down to 8:28-9 pace for last 20 minutes. I will see everyone at Point Defiance Parking lot, but will continue onto Ruston to run on mostly flat, to control pace effort. Come join me if you'd like. This will be work. "It hurts up to a point and then it doesn't get any worse." - Ann Trason

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  • Marc

    Can't make it this morning

    June 9

3 went

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We just grab a coffee and speak French. Some people have been coming every week for months... it creates a kind of warmth to the group.

Rafaël, started French Conversation Group

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