Runners,

It’s here.  The fields are great.  People are signing up left and right.  Are you signed up yet?  Why not?  As Title Sponsor Brian McFadden has said, “Get your *ss out there and run.  It doesn’t matter how fast you are.  Test yourself.”  It is going to be a blast.  Our goal.  200 Citizen Racers and 1000+ spectators.  Please spread the word.  Here is the link:

https://runsignup.com/Race/PA/WestChester/TheWestChesterMile

Here is this week’s training:

Milers-Tuesday-10:00 of tempo.  Just to get loose.  Wednesday-Run with the Milers at 6:30PM.  Warmup- 3 x 200 at mile pace-no faster w/200jr.

Thursday-RACE!!!

Marathon/Run til you droppers:

Tuesday-5 x 7:00 w/1:00JR.  We’ll do a longer loop.

Thursday-Run the Mile-Under control.  Use your strength to run people down the last 300.

Saturday-14 miles.

See you in the morning.

Kevin

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