July 25, 2015: HoA Training Run 12 of 17

Time: 6:00 AM
Place: Rock Bridge Elementary School
Distance: 17 Miles
Route: Heart of America Marathon

SEE HERE for more info.

July 18, 2015: HoA Training Run 11 of 17

Time: 5:30 AM
Place: Cosmo Park
Distance: 22 Miles

This is almost certainly the craziest run on the schedule.  This run will test your ability to run fast on tired legs.  Don't be afraid of the distance, as it will be surprisingly manageable by mixing things up.  (But the weather...be VERY afraid!)

2 Miles warm-up (easy pace) +
2 x 2 Miles (tempo pace with 2:00 rest in between) +
10 Miles (easy pace) +
3 Miles (tempo pace) +
2 Miles cool-down

Tempo pace is 30 seconds faster than your goal marathon pace.

July 11, 2015: HoA Training Run 10 of 17

Time: 5:30 AM
Place: Green Tennis Center
Distance: 20 Miles
Route: Two Loop Twenty

This is the third and final installment of the Two Loop Twenty route.  You should know the drill by now.  Lots of options for those of you who aren't wanting to run the full twenty miles.

July 4, 2015: HoA Training Run 9 of 17

Time: 5:30 AM
Place: Stadium Blvd.-MKT
Distance: 17 Miles

The focus for this run to practice marathon pace on relatively easy terrain.  After approximately two miles of warm-up (on roads), the plan is to run from Forum Blvd. all the way out to McBain on the MKT trail and back...a total of 13 continuous miles at your goal marathon pace.  Upon returning to the Forum Blvd. trail entrance, the remainder of the run will be an easy cool-down back to the Stadium entrance (your choice of roads or trail).  I hope to plant water at McBaine so that we'll have something to drink at the turnaround point (which will happen to be the exact mid-point of the marathon training schedule).  That calls for some fireworks, don't you think?