08-23-2006, 12:56 PM
Thursday evening run 3R buddy group:
Run from Runners Image @6:00pm with
recovery at Runners Image.
There are many running options and distances this weekend since many runners will be doing 18 to 20 miles. You can hook up with these runners and do part of their run if you would like less miles.
Group A & B's run has been mapped out on mapmyrun.com. http://mapmyrun.com If you go to this site and do a search under Rockford,IL look for Forest Hills Skater park into and around Rock Cut 20 mile run #2.
Weekend Group Runs
Saturday
Group A:
Meet at: Skater's Park - off Forest Hills Road just south of the Speedway on the west side of the road. If you get to Route 173 you went to far.
Time: 5:30 AM
Distance: we will run a loop of 6 miles coming back to our cars to meet group B. We will then head out with Group B for a total of 20 miles.
Pace: 7:50 to 8:10 min/mile pace no faster!!! There will not be a repeat of last weeks 7:20 to 6:30 pace - the pace natzy will make sure of that.
Link to a map of Group A & B's run.
Running Map - Forest Hills Skater Park into & around Rock Cut 20 mile Run #2 (Rockford, Illinois)
Group B:
Meet at: Skater's Park - off Forest Hills Road just south of the Speedway on the west side of the road. If you get to Route 173 you went to far.
Time: 6:15 AM
Distance: 14 miles
Pace: 7:50 to 8:10 min/mile pace no faster!!!
Group C:
Meet: Midway Village run north on Perryville path toward Rock Cut.
Time: 6:00 AM
Distance: 16 to 20 miles
Pace: 8:45
Alternative is to meet this group as they pass at Pool-A-Rama or the Peace Park on Perryville road and get 8-10 miles in.
Group D:
Meet: Rockford YMCA run north on the bike path along the Rock river.
Time: 6:00 AM
Distance: 23 miles
Pace: 9:00 to 9:45 min/mile
Alternative - meet this group as they pass at Shorewood Park or Martin Park to run less miles.
3R Buddy Group Saturday run:
Saturday, 8/26, the DeKalb Corn Fest run. Carpooling
from Cherry Vale at 6:45 am (near Bergner's) Recovery
will be ??????
There is a Sunday group planning to run the 15 mile hobo course (trails at Rock Cut). I don't have the info on this but if someone does please e-mail it or post it on the RRR discussion board with my post. Thanks.
As always watch for changes or additional group runs at the RRR discussion board.
Rockford Tri Forums - Run Workouts
Have a great run,
Tom
Run from Runners Image @6:00pm with
recovery at Runners Image.
There are many running options and distances this weekend since many runners will be doing 18 to 20 miles. You can hook up with these runners and do part of their run if you would like less miles.
Group A & B's run has been mapped out on mapmyrun.com. http://mapmyrun.com If you go to this site and do a search under Rockford,IL look for Forest Hills Skater park into and around Rock Cut 20 mile run #2.
Weekend Group Runs
Saturday
Group A:
Meet at: Skater's Park - off Forest Hills Road just south of the Speedway on the west side of the road. If you get to Route 173 you went to far.
Time: 5:30 AM
Distance: we will run a loop of 6 miles coming back to our cars to meet group B. We will then head out with Group B for a total of 20 miles.
Pace: 7:50 to 8:10 min/mile pace no faster!!! There will not be a repeat of last weeks 7:20 to 6:30 pace - the pace natzy will make sure of that.
Link to a map of Group A & B's run.
Running Map - Forest Hills Skater Park into & around Rock Cut 20 mile Run #2 (Rockford, Illinois)
Group B:
Meet at: Skater's Park - off Forest Hills Road just south of the Speedway on the west side of the road. If you get to Route 173 you went to far.
Time: 6:15 AM
Distance: 14 miles
Pace: 7:50 to 8:10 min/mile pace no faster!!!
Group C:
Meet: Midway Village run north on Perryville path toward Rock Cut.
Time: 6:00 AM
Distance: 16 to 20 miles
Pace: 8:45
Alternative is to meet this group as they pass at Pool-A-Rama or the Peace Park on Perryville road and get 8-10 miles in.
Group D:
Meet: Rockford YMCA run north on the bike path along the Rock river.
Time: 6:00 AM
Distance: 23 miles
Pace: 9:00 to 9:45 min/mile
Alternative - meet this group as they pass at Shorewood Park or Martin Park to run less miles.
3R Buddy Group Saturday run:
Saturday, 8/26, the DeKalb Corn Fest run. Carpooling
from Cherry Vale at 6:45 am (near Bergner's) Recovery
will be ??????
There is a Sunday group planning to run the 15 mile hobo course (trails at Rock Cut). I don't have the info on this but if someone does please e-mail it or post it on the RRR discussion board with my post. Thanks.
As always watch for changes or additional group runs at the RRR discussion board.
Rockford Tri Forums - Run Workouts
Have a great run,
Tom