Goofy TShirt design

OK, this is the latest.  Any other additions?  If the bib numbers don't have our names on them we can use iron on transfers to put our names on the front if you want.  I've got the avery sheets to do that.

Pricing is $25 each for a total order of 8.  It goes down for every 2 more we order and up for every 2 less we order.  I'm guessing 2 each unless you just want more.

I think we'll need to order them all at once so we can get the better price per item.  So just let me know by either email or comments here what size and how many you want.

Here's sizing:
http://www.customink.com/items/sizing/160800_lineup/standard.htm

Make custom t-shirts at CustomInk.com

View Larger Map

Spooky DU

http://www.itsracetime.com/Results.aspx?ID=100

WDW Week 10?

Great Spooky DU race everyone!!  Great break from the running and a great fall race at that!  Now it’s back to the pavement! 

 

Mon – 4 to 5 miles

Tues – 6 to 7 miles

Wed – 7 to 8 miles

Thurs – 8 to 9 miles

Friday – 4 to 5 miles

Sat – 9 to 10 miles

Sun active recovery or 3 mile jog

 

38 to 45 miles for the week depending on what your plan is

 

Frost Toes meet this Tues at Washington Park shelter at 5:45 for hill sprints! 

 

Stay healthy and warm!!

 

Dave

14.17 mile run last night in the rain and dark, as much as that sounds like it would suck it was actually pretty peaceful!  It was weird being in Washington Park with no one around!  Not sure what the plan is today.  I will probably hit the gym for core and legs, then work on the bike to get it ready for the Spooky DU Sunday!  Running with wet shoes and clothes was like wearing weights so hopefully it will help next time and I don’t end up sick!  As I said before it was like dancing in the shower just have a destination in mind!

 

Don’t forget Frost Toes meet tomorrow at CMT at 7am for a 6mile run!!  I am debating on sleeping in or not!

Frost-toes.blogspot.com

Archive of Goofy training weeks

Week 1:

M – 6.2 mile run Abes w/ Weight Training

T – 2 miles w/ 25 miles bike

W – 3 miles w/ WT

Th – 3 miles w/ 30mile ride

F – WT

Sat – 6mile run

Sun – 30-50mile ride easy 2mile run/walk

 

Week 2:

Mon – 4miles

Tues – 3miles

Wen – 5miles

Thur – 2miles Parade Run or 2 miles

Friday – cross train w/ no running

Sat – 7mile run (meet early Panera?)

Sun – 2 miles / 25+ bike ride

 

Week 3 was taper for Abes Amble

 

Week 4:

Mon – 3 miles

Tues – 5 miles

Weds – 3 miles

Thurs – 4 miles

Friday – X Train/Rest

Sat – 4 miles

Sun – 8 miles

 

Week 5:

Mon- 3 miles

Tues – 5 miles

Weds – 4 miles

Thurs – 4 miles

Sat – 3 miles

Sun – 7miles

 

Week 5 also (5 got used twice I think):

Mon – 3 miles maybe replace w/ some cross training due to race

Tues – 5miles

Weds – 4 miles or xtrain or split it

Thurs – 5 miles

Friday – active rest day

Sat – 4 miles

Sun – 8 miles

 

Week 6:

Mon – rest/cross train/ easy 2-3miles

Tues – 6 miles

Wed – 5 miles

Thurs – 4-5 miles

Friday – rest/cross train

Sat – 5 miles

Sun – 10 miles

 

Week 7:

Mon – rest/active recovery day

Tues - 6-7miles

Weds – 4-5miles

Thurs – 5-6 miles

Fri – stretch and rest, easy walk, or easy cross train

Sat – 5 miles

Sun – 11 miles

 

Week 8:  We are 13 weeks out!

Mon – recovery/easy ride/3miles

Tues – 5 miles

Weds – 6 miles

Thurs – brick??  15 mile bike/3mile run?

Fri – rest/ride/easy jog or walk

Sat – 6

Sun – 12

 

 

MARATHON MAP 09.psd

http://adisneyworldsports.disney.go.com/media/dwws_v0222/en_US/pdf/09MARATHONMAP.pdf

Jeremy's 14 for this week

Just so it's on record, here is my route for tonight.  A loop of 10 and a 4 out and back.
Link to this map


View 14 from my house in a larger map

Oct 21 run

Route tonight is 7.1 miles and we will start at 6:15!! Should be a pretty nice run watching the sun set! Tomorrows 14 should be fun!!

http://maps.google.com/maps?f=d&source=s_d&saddr=2500+Shadow+Chaser+Dr,+Springfield,+IL+62711&daddr=Devonwood+to:Rickard+Rd+to:W+Lawrence+Ave+to:W+Lawrence+Ave+to:Pinehurst+Dr+to:Golf+Rd+to:W+White+Oaks+Dr+to:Spring+Mill+Dr+to:39.769426,-89.724483&geocode=FbPYXgIdfOqm-g;Fbf7XgIdsimn-g;FRM6XwIddyen-g;FX86XwIdk0an-g;FXE3XwIdIGin-g;FRARXwIdQk6n-g;Ffv3XgIdf0Kn-g;FVHsXgId0San-g;FWrkXgIdJhWn-g;&gl=us&hl=en&mra=dme&mrcr=0&mrsp=9&sz=15&via=1,2,3,4,5,6,7,8&sll=39.772032,-89.707103&sspn=0.024046,0.038495&ie=UTF8&ll=39.784004,-89.69058&spn=0.048083,0.07699&z=14

FW: WDW wk9

Subject: WDW wk9

 

Mon – 5miles if you didn’t run long Sunday (active recovery/2-3mile jog if you did)

Tues – 4miles

Wed – 6 or 7 miles

Thurs 13-14 miles

Friday – easy recovery day

Sat – 5 or 6 miles

Sun – SPOOKY DU!!!

 

Frost Toes @ 5:45 tonight, Wash. Park

It sounds like they are planning a Tempo run or something similar. No hill sprints this week.