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

Thanks you Guys

I was so excited to see every single runner at practice on Saturday!  Thank you for all being together and working well together!

Week of 2/2

M: Cross Training 60 minutes

T: 7:15 Roswell Area Park - I am making time 15 minutes earlier, these runs are getting longer and time is starting to crunch.  Show up around 7:15 when you get there start running the orange trail.  When you get back to the start you will see me and we will start 1/2 miles quickly 1/4 slowly for 3 miles, then 1 mile cool down

W: 4 miles easy

T: 7:00 - Roswell Area Park again - 6.2 miles tempo

F: Rest

S: 7:30 Green Way by Ethan Allen - Please, please, please try to make it! - 11 miles

S: 3 miles

1/2 marathon

T 2.5 warm up, 2.5 of slow fast, .5 cool down

T 4.5

S 9 (we will go back up but one week of slightly less)

Congrats

Congrats Luke, Carolina, and Christy on finishing the 1/2 marathon distance!