251 Commerce Circle, 5:30 pm

Lights or reflective gear required!

Price-Less Drugs parking area at Coloma & Sunrise, 5:50 pm

Panera, 901 Howe Ave., 8 a.m. unless noted as SPECIAL below

Various, 8:00 a.m. unless changed below

Nov. 11

Nov. 13

Nov. 15

Nov. 16

Groups:  

A-D: 2(2,1,1200)

E-H: 1(2,1,1200)

Hill workout, Ben LaSala, Luis Alvarez usual attendees

Options: Tempo run of 3-5 miles OR base building of 90 minutes out-back

Panera:  Out and back of 6 to 20 miles.  Should include some marathon pace miles if running CIM

Nov. 18

Nov. 20

Nov. 22

Nov. 23

Groups:

A-D: 10(800)

E-H: 5(800)

Hill workout, Ben LaSala, Luis Alvarez usual attendees

Options: Tempo run of 3-5 miles OR base building of 90 minutes out-back

Aquatic Center:  Upstream.  Lake loop is approx. 12 miles.  This should be your last long (~20 mile) run prior to CIM!  Include at least 40-minutes at marathon pace.

Nov. 25

Nov. 27

Nov. 29

Nov. 30

Groups:

A-D: 4(1.25)

E-H: 2(1.25)

Thanksgiving!  Run to Feed the Hungry 5 or 10K

Options: Tempo run of 3-5 miles OR base building of 90 minutes out-back

Bella Bru: Run off some turkey (or tufurkey) with a relaxed longish run.  No more than about 70-minutes if you're doing CIM.

Dec. 2

Dec. 4

Dec. 6

Dec. 7

Groups (Marathon Pacing):

A-D: 3(2)

E-H: 2(1.5)

Hill workout, Ben LaSala, Luis Alvarez usual attendees

Options: Tempo run of 3-5 miles OR base building of 90 minutes out-back

Race: California International Marathon!  Run or volunteer. 

Buffalo Bash in evening!

Dec. 9

Dec. 11

Dec. 13

Dec. 14

Groups:  

A-D, 4(1)

E-H, 2(1)

Hill workout, Ben LaSala, Luis Alvarez usual attendees

Options: Tempo run of 3-5 miles OR base building of 90 minutes out-back

Race: Christmas Relays

Panara:  Upstream 6 to 20 miles.