Tonight: Free for all at Kenan. We’ll meet at the statue at 6:20 and head into the stadium at 6:30. We will do ladders adn GC work for a bit , then hit the steps. Text both me and nana if you run late and can’t find us.

Thursday: Hart/Wests suggest a 4 on the 4th preview on Thursday! Let’s meet at McDougle. What time? It will be hot tht day, so 7 might be best. Thoughts? The course is (http://www.usatf.org/routes/view.asp?rID=24152): McDougle – Carol – Hillsborough – Hillsborough – Main – James – Carol – McDougle – Victory lap.

Weekend: How about a 7am Soup Bowl Plus from Foster’s on Sunday? We can do Bolin-Fanklin-MLK-Fosters for a 4 mile warm up and then do a soup bowl (up do estes, back down, up to MLK, back down) and then to the community center and back to cool down for a total of about 9. sounds fun, right?

Slimey and Domo have birthday’s next week! Who else is getting wiser?

May the squats be with you!

Yoda is back in action after a restful weekend! So I am brainstorming up some devious Soles runs for us! Let’s just hope the heat does not beat us up too badly. Sunday’s 7 am tour of Duke Forest was one hilly slog! Rock’n’Roll outlasted her own car battery during our ninety minute sojourn. Fortunately, Jim came to the rescue with jumper cables (but no coffee) for Kim!

Tomorrow, let’s do a GC free-for-all at Kenan @ 6:30. We’ll do some ladder and balance work plus some stadium steps!

Thursday, what about a 6:20 run @ FF with yoga to follow @ 7:30? This might get swapped out for a video run at McDougle.

We are up for a hot 9 miles this weekend. Any suggestions?

The 4 on the 4th is coming up. Who’s in for for that? Who’s in for the afternoon run+cookout later that day? Who, like yoda, is in for both?

The Miles4Melonoma 5k is on 7/14. Anyone interested?

Training plan:

9: 6-25	Run 45 min	Kenan GC	40 min cross	Run 60 min	Rest	9 mile Run	Stretch / Strength
10: 7-02	Run 45 min	Kenan GC	40 min cross	Run 60 min	Rest	16 mile Run (TD)	Stretch / Strength	4 on the 4th

Upcoming Runs:

Tuesday: Kenan @ 6:30
Wednesday: Soggy Sole Swim ~ 5:00
Thursday: 4 easy miles @ FF @ 6:20

Friday: Soggy Sole Swim @ CC ~ 5
Saturday/Sunday: 9 mile run

What did I forget?

hurdles beneath you may they be…

Weekend run details coming soon…

Two quick announcements!

1. Mini Mountain Goat Run & Cookout. Meet at the gravel lot at the corner of 15-501 and Culbreth School Road at 3 p.m., run for about 45 minutes to an hour and then all meet at Julie and Greg’s at 6 p.m. for a cookout and movie. The Bunce’s address is 970 Fairfield Drive. The Bunces and Morellis will provide the burgers and dogs, we ask everyone else to bring sides/desserts to share and your favorite beverage.

2. A new Sole, Rose, is performing next Thursday at the Saxapahaw General Store. Her duo, Quiet the Voices, is preforming at 6:30. Anyone want to organize a field trip to run and listen to music in Saxapahaw?

I am on the plane, heading back to RDU. It took some effort, but I finally laced up for an 11mile beach run! It’s not so much fun without the Soles for company.

Tonight, let’s meet at the statue ~5:45 and head into. The stadium by 6 for some surprise fun! We will do a a warm up lap, some GC-inspired moving and grooving, do a few stadium steps and wrap up with a cool down.

A few soles are heading to the shore on Thursday for a long weekend, but we should have enough of us left lo log some miles.

Let me land and sort out a schedule. Any suggestions?

The trails with you may they be!

With Komen and project grad, we are moving the run to 6PM at Briar Chapel. We could do dinner after at Town Hall Grille outside? I am not sure where we will meet. Nana, CITP or by the main entrance?

Let me repeat my thanks to everyone for rockin’ VisionWalk on Saturday. We were robbed on the Team Spirit award!

I am behind in getting the runs planned. This weekend is a DD 12 miler (two runs totaling 12). With Komen on Saturday, I am not sure wha tthe plan will be! Let’s talk it over at Kenan tonight! In the meanwhile:

Tonight, let’s do some steps at Kenan @ 6:30.

Thursday, what about a +6:20 run @ FF with yoga to follow @ 7:30?

Komen is this Saturday! Sign up for the DDs @ [http://nctriangle.info-komen.org/site/TR/RacefortheCure/DUR_NCTriangleAffiliate?team_id=212742&pg=team&fr_id=2502]

Training plan:

6: 6-04	Run 45 min or strength	Speed/Form C	40 min cross	Run 50 min	Rest	12 mile Run (DD)	Stretch / Strength	Komen R4C – Umstead
7: 6-11	Run 45 min or strength	BRReminar Hill/Stadium	40 min cross	Run 50 min	Rest	6 mile Run	Stretch / Strength

Upcoming Runs:

Tuesday: Kenan @ 6:30
Wednesday: Soggy Sole Swim ~ 5:00
Thursday: 4 easy miles @ FF @ 6:20

Friday: Soggy Sole Swim @ CC ~ 5
Saturday: Komen
Sunday: 12 mile DD runs

What did I forget?

Moda’s desserts with you may they be…

8:15 at Briar Chapel tomorrow! Directions:

South on 15501 toward pittsboro
Right into Briar Chapel development
Left at the first cross walk you will see parking on the right at trail head

Park where we did on memorial day Monday. I will send out directions tonight.