Sat 7/5 Run Changed

We have officially changed this week's run to FRIDAY, JULY 4th AT 7am. If you would like to run on Saturday, please post on the message board as we have several coaches that are ready to join you. You can also email me and I will help you coordinate a SAT run as well. Thanks!!

Also, ALL Hill Workouts will move from Thursday to Wednesday. Please make sure to rest on Thursday if you will be doing your long run on Friday!!

HILL WORKOUT INFO:

WEDNESDAY Morning, 5:30AM - Spring Arbor Assisted Living (Corner of Flintwood and Ridgefield, just up from Deep Run Park)

WEDNESDAY Evening, 5:45PM - Deep Run Park. First parking lot on right once you enter the park

PLEASE MAKE SURE TO FOLLOW YOUR COACHES INSTRUCTIONS.. WE WANT TO STAY INJURY FREE!!!

General Info about Hill Workouts

Hill Pace Chart

Just enter the length of the hill in the yellow box and the chart will tell you the appropriate length of time it should take you to complete the repeat for that intensity level. (it is set to default to the hill we will use on Thursday evenings

ROUTES - FRIDAY, JULY 4th RUN:

NOVICE ROUTE MAP

NOVICE TEAM 8mile ROUTE

INTERMEDIATE ROUTE MAP

INTERMEDIATE TEAM 11mile ROUTE

REMEMBER WE ARE NOW RUNNING AT 7AM!!

Which Coach is this???:

Congratulations to Mike (Red Team)who successfully guessed Red Lead Coach Rob "At least its not a Sports Bra" Monolo. Keep checking back, you never know what Coach may show up next!!