Greetings, Lucky 13's!

I hope you are well and not breathing too much smoke -- that is still a big problem! Please CHECK before you run, OK?

This week -- 9 Miles! 

This month -- TARGET MILEAGE is 75! If you follow the Leggers program you should have no problem hitting this target.

This Saturday:

6:45 AM -- Leggers Talk

7:15 AM or later -- 9 Miles! 

10:00 AM -- Leggers 13 Zoom Brunch

DSR 

9 Miles -- your choice! Please know that some people (myself included) plan on running Temescal this Saturday. I am hoping to start right around 7:00 AM at the top of the California Incline (California and Ocean). I'm starting a little early so I can be home in time for the Zoom call...

More News from Mentor Coordinator Liz Moseley--

Mentor Yourself!

Form Check #2 -- Run Quiet

In the past few weeks I've run through several of the steps I think about when I'm on a long run. A couple of weeks ago I described a form check you've maybe heard me say out loud once or twice: "Drop your shoulders, swing your arms, and run tall!" 

Here's the other one I like: "Run quiet!" 

As we get into the second half of a run we can get tired start drooping a bit. Trainers say that people develop "Marathon Shuffle," which means they're dragging their feet and (worse) clump-clumping along. You should not be making too much noise...so tell yourself "Run quiet!" If you are making a lot of noise with your feet you're wasting energy and you need to clean up your act. Pick up your feet!

This is especially important when you're heading downhill: loud stomping there is especially bad. Don't let yourself thump-thump down hill. You will pay for that in wear and tear!

If this means you need to slow down a bit or shorten your stride, that's fine. Just make sure to Run Quiet!

See you at the beach or on the call!

John