MAPS TO BE POSTED ON TUESDAY…I AM OFF TO STATE CROSS COUNTRY MEET.

It’s that time of year to push out the run into the longer distances for each.

CHOOSE A DISTANCE BASED ON YOUR GOAL RACE, EXPERIENCE AND THE LONGEST RUNS IN PREVIOUS WEEKS!

3 Mile Walk - out and back on the levee

HALF MARATHONERS - 8, 10 OR 12 MILES(some off you experienced runners may want to go overdistance at 14 Mile) - trying to run the LAST 4 MILES no slower than 15 seconds off Goal Half Marathon Pace.

For instance if your goal is a sub-2 hour 9:00 minute pace try to keep it under 9:15 in the last 4 miles.

MARATHONERS- 16-20 MILE

trying to run the LAST 6 MILES no slower than 15 seconds off Goal Marathon Pace.

For instance if your goal is a sub-4 hour 9:00 minute pace try to keep it under 9:15 in the last 6 miles.