EMPHASIS ON PACE AND NOT GOING TOO FAST. WE HAD OUR HARDER/FASTER STUFF LAST WEEK WITH “STUFF”

You can still get a great workout in doing goal pace!! So…..

Pickups at half marathon pace. Not speed work…just strength/pace work.

Kyle from Magpie asked that we please park at Parrain’s with all the Zippy’s construction going on.

OR Mark Fay says we are welcomed to park at Moreau PT. They have a big rear lost.

Marathoners come early to get in 4 miles.

5 Miles steady running but include 3 x 4 minute pickups.

Warm up a mile then begin the pickups. Start down Cedardale and that’s different than 12 milers.

12 Miles with 8 x 1/2 Mile pickup

Warm up to start of pickups/also cool down back to Magpie

Out and back for 8 Miles. Dots will mark the quarters.

Pickups at half marathon pace. Not speed work…just strength/pace work.

***A GOOD 7 MILE OPTION…Do the workout to the water stop. Then jog in through Hillsdale back to Magpie.

Hydration at turnaround at Hillsdale and Lakeshore Drive.

5 Milers can either put water at BR Beach or use the water fountain