Hello Runners! 

We have fixed our website. Please note we have added a section for all archived emails and also 
added a link to the training log on the main page. 

We have made it to our second rest period in the program. As we work are way to the half marathon 
distance remember it is beneficial for us to take one week to rest and recover but reducing the 
intensity and length of the runs during the rest week. Note: we do not stop exercising we just reduce 
the amount. 

This week's schedule: 

Monday: 20 - 30 minute walk / x-train 
Tuesday: Rest Day 
Wednesday: 20 - 30 minute run 
Thursday: 30 - 45 minute walk / x-train 
Friday: 30 - 45 minute run 
Saturday: Rest Day 

Sunday: 7 KM 

Check out the archived emails for a list of activities to consider on your cross-training days. 

Just a reminder both Clay and I will be at the Dirty Laundry Triathlon on Sunday, June 28th and will 
not be at the run that day, however the run will still take place. We have arranged for people to step 
into the Group Leader role for the run. This is a great chance for people to experience using a 
Garmin GPS watch for intervals and pacing. 

Enjoy your rest week. 

See you on the trails! 

Becky