Sept 19 - 25

"When you start recognizing that you're having fun, life can be delightful." - Jane Birkin

Workout Times and Locations

  • Thursday, September 22nd @ 6:00 pm - Howe Avenue: 100 Howe Avenue, University Park Offices  - 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, September 25th @ 7:30 am - Garcia Bend Park: 7654 Pocket Rd, Sacramento, CA 95831click here for directions
    • Don't forget a water bottle and a yoga mat or towel.
    • 7am start for the run/walk and walk groups.
    • Race Prep after the workout (details below)
    • Stella will be joining you to check on any aches or pains you might have. 

Training Topics

Race Tips Review:  Let's review your race day goals and fueling plan to make sure you are fully prepared for the race. Plus, here is all the important information you will need for your upcoming race! Give each handouts a look over and bring any questions for your coaches on Sunday. 

5k Time Trial #2: This Thursday you will be completing your second 5k Time Trial- 3.1 miles completed as quickly as you can. After the 2nd time trial you can see in real time how much you have progressed. Once 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.

Race Prep: After Sundays workout, gather with your fellow trainees and coaches to go over everything you need to know for race day. We recommend bringing a snack, pen/paper, change of clothes and/or lawn chair. 

Urban Cow VIP Area

  • Location: The VIP area will be in front of the Start/Finish line. Look for the blue arch!
  • Entrance: Make sure you have your exclusive Harry Tortuga race bib on to gain entry. Friends and family only allowed in WITH you AFTER the race. 
  • Hydration: Bring a bottle of water to sip on before the race. Water and coffee available pre-race. 
  • Fueling: Consider breakfast time vs. race start time and consider bringing snacks (we will have coffee in the VIP area). 
  • Breakfast, Photos and Massage after! 

Speed School 

Last Workout:

What's Happening in Training

Post-race fun: October 6th, we will be having our final get-together of Urban Cow Training. Come for an easy 30 min walk or run followed by a light dinner, handing out the Harey Tortuga award, pictures and more. Make sure to wear your race medal for all those great photo ops! 

Farm to Fork Fun Run: Tuesday, September 20th at 6:00pm. Join us, along with Jen Kistler-McCoy from Sac Running Tours as she leads us on a tour focusing on Sacramento’s rebirth as the Farm to Fork capitol and destination for art of all kinds- including murals and street art. Post-run, we encourage everyone to visit local restaurant Chicago Fire and participate in their Farm to Fork menu.

Sign Up for the Urban Cow Half Marathon: Have you registered for the Urban Cow Half Marathon yet? If not, there is still time. But don't wait too long as this race does sell out every year. Price increases on September 26th!

Transition to CIM: Once Urban Cow ends, why not take the next step and jump into our California International Marathon training? Use coupon code: HALFTOFULL to receive $99.00 off at registration!

SNFC Discounted Classes: We are happy to announce that Fleet Feet Sacramento Trainees are being given the chance to take some Sacramento Natural Foods Co-op classes for just $25! Click here for a list of the featured classes held at our brand new location at the corner of R and 29th


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