Workout Wednesday - 3/6

I can't even emphasize just how much the coaches are proud of your hard work. We see you, we hear from you, we learn from you. You are working hard and it's paying off. Check out this email for more good training info. Go TEAM!

First thing first: I know you get a lot of information from us, ranging from Mentor to Coach's emails, but I kindly suggest, and highly recommend, you always read them entirely. Even if you just skim through quickly, see each of the key bullets because there are very important announcements from time to time and I'd hate for you to miss them by being in a routine of just archiving or deleting. Never hesitate to call or email me with questions.

Next Training

• March 9 at 7:45 am
• Creve Coeur Lake - Tremayne Shelter
• From 270 take Dorsett West until it dead ends at Marine Dr., turn right and then make a left into the Tremayne Shelter at 1.5 miles

Race Experience Opportunity and Heads Up on GT for Saturday 3/16 (St. Pat's Run downtown)
Saturday 3/16 Group Training is being moved to Sunday 3/17

• Coach John will lead the STL St. Pat's Run on 3/16 for any participants interested in experiencing a real, organized and timed race
• He'll meet you at a dedicated spot downtown (to be announced) and then you'll run your own pace; not a fast paced run, this is just still a training run
• If you're interested in running the race you will need to RSVP with me and register asap on this link
• Sunday 3/17 GT is still open to everyone and is moved to Sunday so even though participating in the race can come to GT; please RSVP for Sunday GT with me

How far have you run!?!

• The FULL marathon teammates have run the equivalent from St Louis to Nashville Tennessee! Or, to Des Moines Iowa if you prefer heading north. This is over 300 miles this season!
• The HALF marathon teammates have gone about as far as Indianapolis Indiana or Louisville Kentucky. This is nearly 250 miles!

One of my favorite quotes: "My sport is other sport's punishment". Feel good about your hard work!

Shoe replacement?

• When you start to approach 300 miles, which we all have, think about if you're feeling additional aches or pains in your knees and ankles and hips.
• It might be time for new shoes
• Check out Big River Running for shoes as these guys (and gals) are experienced and know how to fit you better than a retail sports store associate
• Shoes can last from 300 miles to a 1,000, or more! That's quite a range and it depends on how you run, the run surface, type of shoe and even the weather. Having an expert look at your shoes will help you determine if you due for new ones

Four weeks until event day!

• After this week's long run, we will have four weeks until the big day
• Be very careful with any new activities that risk injury, like ice skating, extreme sports or underwater basket weaving

Post your questions and inspiration

• On www.facebook.com/RunCoachJeffrey
• Your questions may benefit everyone on the team

Run happy and Go Team!

- Jeffrey