Sunday, November 16 @ 8am

10+ miles from El Molino High School, Forestville. Meet at 8am in the parking lot next to the tennis courts. We’ll run an out-and-back from El Molino High School along the West County Trail. The goal is to go at least 10 miles.

Remember to prepare for the chilly mornings: gloves, hat, running tights, and jacket.

And don’t forget – next Sunday will be our run through Armstrong Woods!

hills are friends

Intermediate Class Begins!

Sunday, November 2 @ 8am: 11-Mile Run

Let’s meet at Santa Rosa Youth Community Park on Fulton Road (across from Piner High School). We’ll be running a 5.5 mile out-and-back along the Greenway and traversing the Santa Rosa Marathon course. Nice and flat, shady, and picturesque.

We’re 4 months away from the Napa Valley Marathon. This is the phase of training where we really start stretching out our mileage. Don’t forget to keep up with your weekday runs. And remember 1) it’s glove, hat, and running tights weather, and 2) don’t forget to set your clocks on Saturday night.

Rock On,

Don

hill people

Week 5: Lake Spring, Ralphine 7-Miler @ 8am

This week we’ll do two loops around both lakes: Spring and Ralphine. This is a good mix of trails and pavement, with some small hills to vary the elevation. Total mileage is 7- 7.4 miles.

Be sure to drink lots today and tomorrow. This heat wave is no joke!

Next Sunday we’ll start out run from El Molino High School along the West County Trail. A nice, flat, scenic 8-mile run. Be sure to bring water – there are no water fountains along the way.

Have a great week and enjoy your mid-week workouts.

Hill-Running1

Week 4: Sunday, September 28 – 6-miler @

Spring Lake + Lake Ralphine

This week’s long run will incorporate trails around both lakes: Spring and Ralphine. The terrain is paved and unpaved with small hills. It will increase last week’s mileage by about 1.4 miles. We’ll take it nice and slow and cover the mileage with plenty of talk, as always. As the mileage starts to increase, remember all the tips about form and breathing, but most important of all is the mental approach. Picturing yourself running light and easy, flowing like water over and around rocks, will enhance your running and enable you to go farther.

We’ll meet at the top of the hill at 8am off Montgomery Drive. 

See you Sunday morning!

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June 29 – August 17 Schedule

Hi Runners,

This is a look at our Advanced class schedule. Start times might change according to weather, group consensus, etc. But this gives an overview of how we’ll be gearing up for the marathon.

June 29: 13-14 miles @ 7:30am

July 6: 20 miles @ 7am (Don out of town)

July 13: 14-15 miles @ 7:30am (Don out of town)

July 20: 20-22 miles @ 6:30am

July 27: 15-16 miles @ 7:30am

August 3: 22-24 miles @ 6:00am

August 10: 12-14 miles @ 7:30am

August 17: 10-12 miles @ 7:30am

August 24: Marathon!

stride

 

 

 

Sunday, June 22 – 18-miler @ 7am

Hello Runners!

This Sunday’s run concludes the Intermediate Class, and marks the 2/3 point in the training. One more class, one more 8-week push towards our goal.

We will be running 18 miles along the Santa Rosa Marathon course, in preparation for the actual marathon. From here on out we will  be spending considerable time running and getting to know the course very well. Meet at the Youth Community Park on Fulton Road (across from Piner High School) at 7am and away we go from there.

Now is the time to use Vaseline on the feet and other places where chafing might occur. A hat, sunblock, and protection from the heat is important as well.

See you in the morning!

June 15 (Father’s Day) Annadel 12-miler @ 7:30am

Hello Runners!

This is our “recovery week” long run. After two weeks of tough runs – first Armstrong Woods and then a 16-miler along the West County Trail – we have a nice trail run through Annadel State Park. We’ll start near the park’s entrance (please check the map) where public parking is available adjacent Channel Drive. If you have questions of where to park, how to get there, please text or call me.

If you consult the map, you can trace our trail: Channel Trail – North Burma Trail – South Burma Trail – Marsh Trail – Canyon Trail + loop Lake Ilsanjo – Louis Trail – and back to the park’s entrance. It is roughly 12 miles. We’ll take it nice and slow, and enjoy the scenery.

I hope you’re having a nice week. See you Sunday!

Annadel

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