KORT

St. Louis Rock-n-Roll Half & Full Marathon Registration

Week 14, Enjoy your down week

I hope everyone enjoyed that nice 20 mile course last week. That was a perfect set-up for a relaxing down week. These weeks are always built into schedules to give participants a much needed break from the long distance pounding. Traditionally, I recommend that you speed up the pace a little on these short runs to simulate a race day scenario. So let it rip this weekend. Continue with the walk breaks, but just push the pace a little.

This week the marathon group is running 13 miles with the mini marathon group doing 10. Here is the route for this week.

At last count, I have 25 people confirmed for registration into either the half or full marathon in St. Louis this fall. We still need 8 more to make this costume thing a reality. Send me a note to dale@thetrainingstudio.com if you decide to join us or to confirm that I have you on the list.

KORT

Ken Combs Running Store Cheddar Box

Sun Tan City Elite Massage Therapy Smart Wool

Training schedules:

St. Louis Rock-n-Roll Half & Full Marathon Registration

Week 13, Twenty miles is a LONG way!!

This week the marathon group is running 20 miles with the mini marathon group doing 7. Here is the route for this week.

The route this week is a little change of pace from the normal out and back course. When runners approach the 6.5 mile mark (near the beginning of Cox park at the intersection of Indian Hills Trail and River Road), they are starting a loop. This loop takes runners through Cox Park on the trail to Mockingbird Valley Road and then turnaround and head back. On the way back, runners cross River Road into Thurman Hutchins Park following the road to the opposite end of the park, then heading right onto the path towards Indian Hills Trail. This intersection is where the loop begins again. Do this loop three times and then head home.

At last count, I have 24 people confirmed for registration into either the half or full marathon in St. Louis this fall. We still need 8 more to make this costume thing a reality. Send me a note to dale@thetrainingstudio.com if you decide to join us or to confirm that I have you on the list.

KORT

Ken Combs Running Store Cheddar Box

Sun Tan City Elite Massage Therapy Smart Wool

Training schedules:

St. Louis Rock-n-Roll Half & Full Marathon Registration

Week 12, Hydration, Hydration, Hydration

Now that the August heat and humidity are finally starting to catch up with us, it is now more important than ever to focus on hydration. That doesn’t just mean during your runs. It also refers to hydration levels during the week. Pay attention this week and work towards drinking at least half of your body-weight in ounces each day. This is not a complicated formula. (130 lb person would simply drink 65 ounces of fluid each day) Don’t forget to also refer back to our online manual (link below) for more detailed info. (Pages 42-51)

This week the marathon group is running 18 miles with the mini marathon group doing 10. Here is the route for this week.

At last count, I have 23 people confirmed for registration into either the half or full marathon in St. Louis this fall. We still need 8 more to make this costume thing a reality. Send me a note to dale@thetrainingstudio.com if you decide to join us or to confirm that I have you on the list.

KORT

Ken Combs Running Store Cheddar Box

Sun Tan City Elite Massage Therapy Smart Wool

Training schedules:

St. Louis Rock-n-Roll Half & Full Marathon Registration

Week 11, Let’s visit the bridge again!

Sixteen glorious miles this weekend. From this point forward, several of you will be setting mileage PR’s (personal records) each week. This new territory means that minor little aches and pains may start to surface. Pay special attention to an extended warm-up beforehand and some great stretching for recovery after. LISTEN TO YOUR BODY!

This week the marathon group is running 16 miles with the mini marathon group doing 9. Here is the route for this week.

Don’t forget that we have adjusted the start time forward to 6:30am to beat the heat.

KORT

Ken Combs Running Store Cheddar Box

Sun Tan City Elite Massage Therapy Smart Wool

Training schedules: