Hi friends,

Great run yesterday.  We had 45 runners!  Most of you are improving massively, and I'm super proud of you.  Also, a great hang out at whole foods as usual.

1. Please make sure to sign up for the runs online.  We had 45 runners yesterday, and only 20 of us had RSVPd.

2. My goal is to have consistent 100+ runner meetups in the summer.  Please make sure to tell your friends, family, and co-workers about the runs.  I ordered cards that you can hand out to people, and you can leave at your work's break rooms, etc.  I'll probably have them by next Tuesday.

3. If you haven't had a chance to check out the Thursday runs, you're missing out. Awesome super high intensity track workouts (all levels welcome), and steady 3 to 6 mile runs from fashion island ASICS store.  JOIN US.  I added more detailed instructions on how to find them store in fashion island.  Please look at the map and follow the directions.

4. Triathlon season is starting, and many of you will be doing triathlons as well as running races.  It's very common to be over training at this time of the year.  Also, some of you are scrambling to get in bikini shape.  Here are a few tips not to over train, and to stay injury free.

• 3 ON, 1 OFF:  Try to train hard for 3 weeks, and have 1 very light training week.  This schedule helps your body develop and build, and then have a chance to recover.  On your off week, you still train as often, but you really take it easy.
• FOAMROLLER IS YOUR BEST FRIEND: get on your foam-roller at least 2 or 3 times a week.  At night before sleep is a great time.  I'll be bringing mine to the track run next Thursday to show you how to use it.  Please bring yours if you'd like.  If you're planning on buying one, I suggest getting the ones with no knobs.  They're too rough on the body.  Here's a link for a good one.  Remember that you get 10% off at Road Runner Sports stores, but not online. http://www.roadrunnersports.com/rrs/products/PRO213/protec-athletics-foam-roller-6-x-35/
• STRETCH: make a point to do neuro-muscular activation, and dynamic stretches 5 to 15 minutes before your workouts, and 5-15 minutes of static stretches after your workouts.

See you guys tomorrow,

-Sammy Z

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