Tuesday, Jan 16 - 5:30 in the Fieldhouse - enter the Fieldhouse cell and meet by the far water fountain 
1:20 hour total - 65 minutes of marathon pace (your pace). If you're doing the pace work as pre-speedwork, please limit your workout to 1 hr total

Thursday, Jan 18 - at the Marina parking lot - 5:30 pm
1:30 easy run. Wear reflective clothing and flashing lights

Saturday, Jan 20 - 8:00 in Lumsden - Main St in front of the Lumsden Valley Pizza
        2 hour run on the four hills of death, followed by coffee at Sweet, corner of College and Broad

Sunday, Jan 21 - 8:30 in front of the Legislative building 
    coffee after at Sweet, corner of College and Broad

WHAT KIND OF SPEEDWORK DOES MARATHON MATTERS DO?
We run two kinds of speedwork - both of which are indispensable for improving at long distance running. The intervals will be fast repeats of 1000-1600 m. The pace runs are long hard runs that mimic the half-marathon or marathon - you practice your goal pace at which you plan to run the race. These are HARD, but the absolute best workout for improving at long distance running. We will start with 45 minutes of pace and work up to an hour and 45 minutes by the end of spring.

DO I HAVE TO BE A FAST RUNNER TO JOIN THE GROUP FOR SPEEDWORK?
Definitely not. All the speedwork is done at a pace appropriate for your race goals and current fitness. Everyone runs at their own speed, but since we’re all on the same track, you will get that group running boost!

DOES MARATHON MATTERS DO THEIR LONG RUNS TOGETHER?
This spring we will not have a set program of long runs to prepare you for the Gopher or the Goose 6 hour or 24 hour race. If you need help figuring out a schedule to prepare for the Goose, respond to this email!  The long runs weren’t well attended, and it seemed that when there was a 6:30 start, and then a 7:30 start and an 8:30 start, the group just fragmented and there were fewer on our group runs. Saturdays will remain the long run day - if you are preparing for the Gopher or another spring marathon or ultra, it would be great if you could run with the group from 8 to 10 and do the additional distance before 8 or after 10…

WHEN DOES EVERYTHING START?
The intervals will start on the third week of January, and the pace runs start this week. Generally, intervals will be on Thursday, and pace runs will be Thursday for the first three weeks and then switch to Tuesday when speedwork starts.

HOW DO I JOIN?
Just come out for any group run. For an indoor speedwork session, speedwork will all be done in the Fieldhouse. You will need to pay for your entry, and then meet the group by the far water fountain.  It’s all casual - if you’re in Mexico for all of January, no worries - come out when you return. 

DOES IT COST ANYTHING?
Each indoor session will cost you your entry into the Fieldhouse. The program though, only costs you your Marathon Matters membership. Best deal in town!

ANY MORE QUESTIONS? SEND THEM TO ME AND I’LL ANSWER NEXT GROUP EMAIL