Last Week!

Remember to take it easy this week.  You will want to try to rest, drink lots of fluids, and eat well.  With each run try to stretch well before and after. 

M: 30 minutes cross train

T: Easy 4 miles

W: Easy 3 miles

T: Easy 2 miles

F: Rest

S: Rest

S: Race Day!

Week of 3/16

Hey Team, Sorry I missed you yesterday.  I should not have any more conflicts.  2 weeks to go!

M: 45 minutes cross training

T: 7:30 am - Satori - approx. 1.5 mile warm-up - 8 hill repeats in Hembree park - approx. 1.5 mile cool down (last hard workout!).

W: Easy 4 miles

T: 7:00pm Leita Thompson Park - 4 mile tempo

F: Rest

S: 7:04 am The Top of my Parent's Street - 10 miles easy - here is the map, plus when you run by the park you will run the blue loop map

S: Rest 

Week of 3/9

First, congrats on yesterday's great run!  I am very excited.

M: Cross train 60 minutes

T: On your own: Kenyan outback, run out 30 minutes then back faster.  Please try to pick a course without too many hills.

W: Easy 3

T: 7:00pm Roswell Area Park: 5 miles tempo - Run the green trail in the park, then exit the park to the right on Woodstcok road, you will cross over Jones Road then turn left into Devereux Down Subdivision.  Follow Deveruex Chase around the nightborhood and you will arrive back onto Woodstock road, turn right on Woodstock, then back to the park.

F: Rest

S: 7:04am Roswell Area Park: 14 miles easy - run the red in the park and then see map

S: Easy 3 miles

Week of 3/2

Marathon:

M: Cross train 60 minutes

T: 7:15 am - Satori - 7 Miles (Tuesdays have been pretty hit and miss for people lately, please let me know if you are coming)

W: 4 miles easy

T: 7:00pm - Roswell Area Park - 6.2 mile tempo - orange trail twice

F: Rest

S: 7:04am - Roswell Area Park - 20 M we will start on the red course in the park then go to the map

S: Easy 3 Miles

1/2 Marathon:

M: Cross train 60 minutes

T: Easy 3

W: Easy 3

T: Easy 2

F: Rest

S: Rest

S: Race Day!

Week of 2/23

Marathon:

M: 60 minutes of cross training

T: 7:15am Green way by Ethan Allen - 35 minutes out, faster back

W: 4 Miles easy

T: 7:00pm Roswell Area Park - 7 miles tempo

F: Rest

S: 7:04am - 15 miles. Leita Thompson. Here is the map.  Start by running 2.5 miles in Leita Thompson.  Leave the park heading up Crossville.  Take a left on King, right on Hardscrabble, right on Chaffin, right on Crabapple, right on Woodstock, Run 3 miles in Roswell Area Park, Leave park to the right, left on Jones, right on Bowen, back to car.

Also, Remington and I are running an off-road 1/2 marathon that morning in Winder, GA.  Here is the link if you have any interest.

S: Easy 3

1/2 marathon:

T: 20 minutes out, and faster back

T: 5 miles

S: 7 miles on the Greenway

Week of 2/16

Marathon

M: 60 minutes cross training

T: 7:15 am Hembree Park - 1.5 mile warm-up, 3 miles of 1/2 lap fast, 1/2 lap slowly, 1.5 mile recovery

W: 3 Miles

T: On your own.  Sorry guys...6 mile tempo 

F: Rest

S: 7:04 am 18 miles Roswell Area Park - Slight time change.  We are going to run exactly at the start of the marathon start.  I will be there at 6:50 to answer any questions about the course and to make sure everyone is warmed-up.

S: Easy 3 miles

1/2 Marathon - You are starting a taper...

T: Sharon on Eliptical @ Satori, Courney 4 miles @ Hembree - 2 miles of the fast/slow

T: 4 miles

S: 9 miles

Week of 2/9

M: 60 minutes Cross Training

T: 7:15 am Satori- I am making the time earlier again to help you guys get to work on time - Kenyan Outbacks - 45 minutes out, faster back

W: 4 mile easy

T: 7:00 pm Roswell Area Park - 7 mile tempo

F: Rest

S: Roswell Area Park - 15 miles!!! - I will email a map separately so you can start to memorize it.

S: 3 miles easy

1/2 marathon

T: 30 minutes

T: 5 miles

S: 11 miles