Sadly, (for us) Sophie is moving to CA and this is her last run.

She requested an easy Garden District run.

Sophie Run

Water will be at Jenni’s Truck in front of Juliet and Mikes on Park Blvd. So you can shorten the run and still get hydration.

Stick around for watermelon, beer and fun.

VS is picking up some Miller Ponies and Mich Ultra. Please bring some exotics if preferred.

Thanks, Lisa for hosting.

Warm up down to bike path at Country Club Drive.

6 × ¼ very even moderate pace quarters. Recovery on Avondale and back.

As opposed to cut downs….see if you can group 6 quarters within a second of each other….like race pacing.

Cool down long or short.

Grab a quick Thursday beer.

Let’s use campus while it is still relatively quiet.

2 Looper so we can easily have a water stop.

If you want to change it up go one direction on one loop and backwards on the 2nd one.

2.5 Mile Loop

Time to start easing back into familiar work at a moderate pace.

We did downhills on Monday so let’s roll into short uphills on Steele.

Warm up to Steele Hills

3 x 220 uphill finishing back downhill for recovery after EACH one

Jog over to Hundred Oaks start at the cone.

Run a moderately pace 1/2 mile finishing downhill at cone.

BE CAREFUL AT RICHLAND CROSS STREET BECAUSE IT DOESN’T HAVE A STOP SIGN.

3 x 220 again. ***for shorter run skip this 2nd set

Cool down back to Pelican.

Warm up down Dalrymple to Cottonwood Triangle

This that ladder workout that goes backwards of how we usually work the uphills.

YOU START AT 880 MARK AND RUN BACKWARD TO COTTONWOOD FINISH.

Then start at 660, 440 and 220 doing the same thing.

So each start changes. Finish is the same.

Cool down.