OK, you bunch of clowns and carnies - there is now a button on the left there for the Chicago Expedition. I'm working on the entire schedule, but I can tell you that being slightly more experienced runners, I'm getting you started a little quicker with the "short" mileage, then giving you a little more space in the middle, where you'll build some strength and speed, and then giving you plenty of recovery space for the last three long runs, which will take you to 23 or 24 miles rather than the usual 22.
This first phase of training is just going to build your aerobic base, so on your solo and long runs, just focus on getting the miles and time in, and don't worry about speed. Laura and Amber - you're coming off of post marathon and half-marathon lay-offs. Alex, you've been running like a fiend and could use some rest. Debbie's coming back from an injury. The heat and humidity are also going to take some getting used to. So, go easy and be OK with whatever time you turn in. There'll be another phase where we work on speed.
You're still getting plenty of hills, though given the flatness of the Chicago course, I might minimize it a bit, but will probably at least end each run with a short uphill, just like the stupid one at 800 meters from the finish.
Most importantly, get out there and do your damned runs. You've all spent $125 on registration, $226 on flights, you'll be spending money for the hostel and post-race booze and pizza. This is not something you can half-ass. You're buying into an opportunity to have a good time, but to run a great race that you'll always remember. But every day for the next six months, you have to make the right choices, or it's all for nothing. Got it? Good.
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