Santa Fe Striders

Hi Striders,

Here's the workout for this week.

Warm up   - Jog at least 800 meters.

Try to run easy with 2 to 4 short sprints (no more than 50 meters ).

Try to take the shock out of the acceleration.



400 - about 10 -15 seconds SLOWER than your 5k pace last year.

    400 jog



  400  Slightly faster than you 5k pace. (80 - 85 % effort)

     400 jog


  800   Slightly faster than you 5k pace. (80 - 85 % effort)

     400 jog


 1000  Slightly faster than you 5k pace. (80 - 85 % effort)

    400 jog



1200  at your 5k pace. (80 - 85 % effort)


 ANNOUNCEMENTS


  400  Pretty hard if you have anything left. Try a race pace if you have a
race coming up.



Cool down -  At least a 400.


Sorry for the late notice. Just got back from a long day of running in a
Zombie movie.

In case you're wondering what the casting call for runners that you got in
your email

a couple weeks ago was all about....

It was 14 hours of waiting around, 2 hours of driving and 15 minutes of
running.

When my knees get better we can go for a run and I'll tell you all about it.


-Vinnie

The Saturday Long Run starts at 6:45 A.M. from the Rail Runner's Kiss &
Drop station at the intersection of Zia and St. Francis (3001 South St
Francis Drive). Runners also start at the Rabbit Road rail trail parking
lot at 7:00 AM. To reach the Rabbit Road trailhead, go south on St. Francis
Drive pass under I-25 or south on Old Pecos Trail passing over 1-25; take a
right head west on Rabbit Road watch for small parking lot on the left. The
17-mile Santa Fe Rail Trail follows the old Atchinson, Topeka and Santa Fe
Railway line, beginning in the Railyard Park in town and continuing along
the tracks to Highway 285 through El Dorado to Lamy, incorporating urban,
suburban and rural characteristics. Beyond the capital city, it runs along
hilly, red-dirt terrain among countryside of yucca and green junipers.
Andy a@winnegar.com

Also for your information -- The 10th annual Rio Grande half Marathon is
Sunday August 11th 2019 benefiting the New Mexico Special Olympics It is
still only $55
https://www.active.com/albuquerque-nm/running/distance-running-races/lovelace-rio-grande-half-marathon-and-5k-2019


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Hey Gang!

Want to run some trails?

Saturday (8/10): Atalaya, 5am and 7am. We're running a double Atalaya
Saturday, or a single. Meet at either 5 am and/or 7 am for a run up Atalaya.

Sunday (8/11): Endurance Santa Fe 1/2 run. Join Peter of Endurance Santa Fe
for a preview run of the 13 mile Endurance Santa Fe course. Meet at 9 am in
front of the ski lodge at Ski Santa Fe. Unfortunately, I won't be able to
make it. I have family visiting unexpectedly.

Enjoy your weekend!

Stephen