Coach CBH

At this point I won't address the team configuration issue. I have studied the course legs. They average 2.9 miles, so a 5K is a perfect standard to consider as a base run. If we are serious about doing this, I want to propose the following:

1. Run hard and often
2. In late June we will enter a 5k race somewhere close and we should all be able to run it in under 28 minutes.
3. In late July we will enter a 10K race and all be able to run it in under 1 hour.

In most races, training gets you up to 80% of the expected distance. If we have 5 people, we need to train to get to 8 miles. If there are only 4 of us, we need to be able to run over 10 miles.

4. By the end of August-before we start to taper, we would plan a run that would be either 3 5k's, or 2 4-5 mile runs with an hour rest between each.

5. Training runs need to include serious hill work-both up and down hill. The hills need to be long-at least one mile of continuous up to get used to it. Also speed work. Given the average distances of the runs, 1/2 mile and mile speed runs are crucial. Everyone digest this and then we will talk about it and get some agreement.

I believe that with 5 runners we can finish between 7 and 8 hours. Under 8 would definitely be my goal.