Mid Week, Hydrate, Fall plans, Oiselle, Shore Run

 The mid week workouts are posted. Well RnR is only about a week and half away so most of you are winding your training down with this weeks group workout being your last hard one, make it a good one.Make sure that get plenty of rest here on out and hydrate well. Don't over do it but with the way the weather has been it might be on the warm side so it might be good to keep that area covered.  You might also mix in something like gator aid along with water to make sure you don't flush out your system with water.

The rest of you are gearing up for a fall event. So far I see a few planning for SJJ Half, Portland, Skagit Flats, Victoria, Marine Corps, Nike Women's, Vegas, Cal International,  New York and of course Seattle, so another well rounded training summer ahead of us.

I was out at fremont on Friday and saw a few of you there. I put up a slide show of the pics that I took. It was a nice night for the run and most had great runs.

Don't forget the Oiselle ladies night this saturday night at Super Jock from 6-8 pm if you plan to attend please rsvp here http://www.runchuckit.com/oiselle.asp

Also don't forget that the Shore Run (Seward to Madison) is the Day after the RnR events and they are in need of volunteers here is the info that I have.

I hoped that you could add a plug to the Shore Run to the blog--we need runners and course marshals, so if people have just run Rock N Roll, they can still come out and help on the course.  It's a great event--all the $$ goes to support cancer research.  Here's a link: http://www.fhcrc.org/about/ne/events/shorerun/index.html.