Tuesday. 5:30 P.M.

Thursday, 6 pm

Saturday, 8:00 A.M.

Sunday. 8:00 A.M.

251 Commerce Circle

Price-Less Drugs, North end of parking area, Coloma and Sunrise

Panera (901 Howe Ave) OR Check below for Special Venue

Check Below 

1 July

3 July

5 July

6 July

Groups: For ALL 3 stage relays:8(400), then,

A-D: 4(1000) E-H: 2(1000)

 Hill workout on Bridge St. hill in Fair Oaks.  Warmup run from parking area to hill.  Ben La Sala & R. Rogerson

Tempo run of 3-5 miles or base building of 7ish

Lake Natomas from Fish Hatchery

8 July

10 July

12 July

13 July

Grps:

A-D..2(1),4(800)

E-H..2(1200), 6(400)

Hill workout on Bridge St. hill in Fair Oaks.  Warmup run from parking area to hill.  Ben La Sala & R. Rogerson

SPECIAL VENUE: Starbucks, Southport 2 mi. south on Jefferson in WEST SAC. New Bike trail????

. Bella Bru, upriver for 90 minutes, faster back

15 July

17 July

19 July

20 July

Grps:

 4(800) at 4 (A-D)

Or 5 minutes(E-H), then 4(1000) or 2(1000)

Hill workout on Bridge St. hill in Fair Oaks.  Warmup run from parking area to hill.  Ben La Sala & R. Rogerson

Tempo run of 4-6 miles or steady state on bike trail.

Rescue?

22 July

24 July

26 July

27 July

Grps

For ALL…Relays…

10(200) in 3 stage format then…

A-D…8(600)

E-H…4(600)

Hill workout on Bridge St. hill in Fair Oaks.  Warmup run from parking area to hill.  Ben La Sala & R. Rogerson

Tempo run of 4-6 miles or steady state on bike trail.

Panera, upriver for 90 minutes, faster back

29 July

31 July

2 August

3 August

Grps…

A-D..4(1000), 6(600)

E-H..2(1000), 6(600)

Hill workout on Bridge St. hill in Fair Oaks.  Warmup run from parking area to hill.  Ben La Sala & R. Rogerson

Tempo run of 4-6 miles or steady state on bike trail, great opportunity to tune up for next week’s Susan B. Anthony 5K. 

Panera, downriver suggested…in groups of course.