Congrats and A New Week

Less than 5weeks to go!!! YIKES!!! We can do this girls!!!

Last week we had a challenge week!!! And I am very impressed with you ALL!!! 
Angel ran a first time10miles straight in 1:37 and in the cold and wind!!! Her weekly total was 19miles!
Shelley ran a first time 5.5miles in 1hr!!! :-). With her weekly total at 13.5miles.
Wendy ran a first time 5.5miles in under one hour!!!  Her weekly total 9.5miles.
For myself, I did not have a first time distance this week but I still completed 30miles total.  I do have a 18miler coming up!! YIKES!!

Prizes are in PINK!!!!  Pink Pepper Sprayers with adjustable hand strap!!! :-)

Now on to this week's agenda:

10K/12K Runners:
-Interval Workout: One mile slow jog for warm up followed with stretching.  Then 6mins runs (a bit fast than race pace, then walk 2mins).  Do this 4-6times.  Walk five minutes and stretch.
-One hour run (walk only when you need to).  This is done at a comfortable pace.
-Three miler without walking.

Half Marathoners:
-Interval Workout: One mile slow jog for warm up followed with stretching.  Then 6mins runs (a bit fast than race pace, then walk 2mins).  Do this 5-6times.  Walk five minutes and stretch.
-Long Run---Run for 1hour and 15mins.  It's ok to walk but DO NOT COUNT IT TOWARD THE 1hr 15min total.  Another words, you are truly doing 1hour 15 minutes worth of RUNNING!
-Six miler at a super easy pace but without stopping.


Get to Running!!!! :-).