| Hello SunRuners:
Thank you for coming out to our 3rd practice run.
Note new location for this week.
Please view the route attached maps. This will guide us to run the target distances and paces.
I designed the distances to achieve 4 things: foundation,
speed, confidence and fun. Hope you can follow the plans and distances
etc. More km or random distances may not be the most effective training
plan. Please also remind me to explain why, when not on sidewalk, run on
the left hand side of the road.
Do not forget to do the squat and stand up calf rise exercises to build strength. A mid week run of 3 km is advised.
This week's run: continue to build up a good foundation for endurance
mix in with speed training after week 4
eat a bit more carbohydrate ie: rice, noodle, pasta on Saturday night
We have changed to a new location for the next few weeks. It is at the very west end of River Road in
Richmond. There are parking areas off the side of the road. WC is available. The location is exposed and is known to be windy. Wear wind breaker if you have one.
Date: Feb 23, 2014, Sunday 星期日
Place: west end of River Road, Richmond
Time: 8:00 am
Route : 6K for 60+ group, see attached orange map, turn around at No. 2 bridge
8K for 60- group, see attached blue map, turn around at Gilbert Street bridge
Please study the attached maps to know where to turn around.
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