I'm taking some time off from running to see if rest can cure whatever is ailing me, so next Saturday your leader will be Mary Rogers, aka MaryThon. This is our Saturday to run a hilly 6-mile section of the Frostbite course. Here's a link to the route:
http://www.usatf.org/routes/view.asp?rID=171303
Please notice that we start at FitClub West this week instead of Panera. If you are not a FitClub member, please DO NOT park in the FitClub parking lot. Look for street spots and, I think, the facility on the south side of Lawrence is temporarily closed.
Tuesday night your leader will be Linda Jones. We'll be doing pace work or speed work (choose your favorite term) on Williams Blvd between MacArthur and Walnut.
BTW, all the Frost Toes are doing a great job. Keep it up!
Get Your Frost On!
Get your frost on and run with the Frost Toes! Look for news in this space in September 2010.
3 comments:
Barry, Thanks for taking care of us Saturday especially since you did not run. I / we will miss you but prefer to have you feeling better . Look forward to seeing and hearing your jovial enocouraging self running again. Rest well.
Joni
Barry - Thanks for your encouragement and support. Hope you feel better and are back to running soon. Take Care!
Tracy
Here's our speed workout routine for Tuesday. Start out time is 5:40p.m. We'll turn left from the shelter and run down to MacArthur Blvd. Cross MacArthur and wait for the group to queue back up. Then we'll do speed work/negative splits on the loop across from the park. For the first run, run three minutes and turn around and run back to the starting point at MacArthur. For the negative split try to get back from the turnaround point in less than three minutes. Rest for a minute or two and then we'll do a five minute run each way, returning back to the starting point at MacArthur. After another rest, we'll do a third negative split for seven minutes in each direction. This will give you a total of 30 minutes of speed work. Finish the run with a cool down running back to the shelter--take the long or short route depending on how much time you want to run!
Linda
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