Great Week!

Wednesday night's track workout gained great reviews!  It was a ladder workout.. about 6800M of speed.. 3400 of recovery.. with a 1 mile warmup and 1 mile cooldown.. that was 8+ miles!   Nice work to you all!

Thursday's R.E.D. had 3 new faces, unfortunately, I wasn't there to meet them... but it sounds like they all fit right in!  

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Reminder of a couple things going on this weekend.. at this time, I'm not sure if there's a Sunday Night Hike.. will update as we clarify.

Harvest Classic at Silver Lake in Rochester. A great fundraiser for the Channel One Food bank.

• Kids 1 mile starts at 8am
• 5K & 10K get rolling at 8:30am

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Saturday morning full and half marathon training run.  Starts at 7am from the Rochester Athletic Club. The long run is set at 20 miles.. you can see the route on the Sept 5th post on Dan's Blog   A couple of us are meeting at 7am to load some slow early miles.  Planning for a total of 24-25 miles....