August 1 - 7

"When you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things." - Joe Namath

Workout Times and Locations

  • Thursday, August 4th @ 6:00 pm - 100 Howe Ave  - click here for directions
    • Don't forget a water bottle and a yoga mat or towel.
    • 5k Time Trial. (See below for details)
    • If you have a sports watch- make sure to have it for the time trial. Otherwise we will have a clock available for you to time yourself. 
  • Sunday, August 7th @ 7:30 am- Sunrise Boulevard location: 11211 Gold Country Blvd., Gold River Executive Center  - click here for directions
    • Don't forget a water bottle and a yoga mat or towel.
    • 7:00 am Fueling Clinic (see below for details)

Training Topics

Fueling and Hydration: A hydration and fueling plan is vital to maintain an even performance and enjoyable feeling for the duration of the workout. The longer you run, the more important having an understanding of your hydration and fueling needs becomes. Here are some tips to help you with your hydration and fueling plan.

Sports Bras: This one is for the ladies! For women, after a great pair of shoes, the perfect sports bra is the most essential piece you can have in your running closet. Learn Why Here! Need some new sports bras? Check out our Bra Fit Fest event below.

5k Time Trial: During this training session you will be completing two 5k Time Trials- 3.1 miles completed as quickly as you can. The time trial has two main purposes. 1) To give you an understanding of your base level of fitness. Basically; where are you starting. After the 2nd time trial at the end of training you can see in real time how much you have progressed. 2) To be a 1/2 marathon race prediction tool. After you have completed your 5k Time Trial, you can input your pace into our Fleet Feet Sports pace calculator. Select the 5k distance and input your time from Thursday. The calculator will create a pace chart for you. Once you have your pace chart- it will give you an estimation of your ability on race day. Here is a handy guide on how to read the pace chart, and as always, your can always ask your coaches for help. 

Training Schedules: For anyone that likes an e-copy of the schedule; here is one you can download. Run or Run/Walk

New Balance Tip of the Week: Drink an extra glass of water each day this week. Carry a water bottle with you at all times and sip away!

Speed School 

First Workout:

Track Etiquette:  For most of you, this will be the first time you have ever been on a track. Just as with running on the Parkway, there are special rules for running on a track. Check out this great article by Runner's World regarding proper track etiquette so you too can be "in the know". 

What's Happening in Training

Fueling Clinic: August 7th at 7:00 am. Join your coaches for a 20 minute fueling clinic prior to the workout. This a must for first time trainees and a great refresher for returning trainees. Your coaches will discuss how to fuel and hydrate before, during and after your workout. We will also have some samples of different gels and chews for you to try! 

Speed School: If you have decided that you would like to add Speed School to your training (Tuesdays 6pm at William Land Park) you can register here! Speed School starts Tuesday August 2nd!

Mark Your Calendars:

  • Bra Fit Fest: August 4th - 6th all day at Fleet Feet Sacramento - This is for the ladies! Schedule an appointment to be fitted for a sports bra with one of our female Fit Specialist. There will be specials on sports bras and free gift with purchase!
  • Fueling Clinic: Sunday, August 7th @ 7:00 am - Please arrive early to learn about the importance of fueling for your long workouts. We will have samples of various products available. 
  • Dr. Scott from Elite Spinal: Thursday August 11th, Dr. Scott from Elite Spinal and Sports Care will be available after the workout to address any aches or pains you may be having. 
  • Self-Defense Clinic: Sunday, August 14th @ 7:00 am- Please arrive early to learn about important self-defense techniques from Ryan Rich- Gracie Brazilian Jiu-Jitsu Black Belt. 

Facebook: For the newest trainees, join us on Facebook if you haven't yet. We have set up a Harry Tortuga Urban Cow Half Marathon Training Facebook page exclusively for our trainees. This is a great spot to communicate with fellow trainees in the program. This is not a coaching site and our coaches are not required to participate on the page. If you have training questions, please email: Please read the page rules. Here is how to join:

  • Search: Urban Cow Half Marathon Training - Fleet Feet J Street and send us a friend request
  • Click this link a send us a friend request

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