SF/MARIN RUN SPRING SEASON 2012 / 2013

Sunday

Monday

Tuesday

Wednesday

Thursday
10 X-Training: 1s: 40 min 2s: 50 min 3s: 60 min

Friday
11

Saturday
12

JANUARY 2013

R.I.C.E.
Rest Ice Compress Elevate

Coached RUN
7-11 miles Presidio Sports Basement 7:30AM

Congratulations on recommitting to the Cause!

13 REST 14 Buddy Run w/ LTs: 1s: 40 1 x 8 min. 2s: 50 2 x 6 min. 3s: 60 2 x 8 min. 15

Celebrating for a Cause

Jillians Restaurant & Bar 6:30PM

16 Coached Workout Kezar Stadium 6:30 pm

17 X-Training: 1s: 40 min 2s: 50 min 3s: 60 min

18

19

Mentor Led Run

R.I.C.E.
8AM Presidio Sports Basement SLO Full: 75 mins. Oak/SLO/RR HALF: 60 mins.

This Tuesday (1/15) join the Team in Celebrating

20 Easy Run 30 min. 21 Buddy Run w/ LTs: 1s: 40 1 x 8 min. 2s: 50 2 x 6 min. 3s: 60 2 x 8 min. 22 X-Training + core: 1s: 40 min. 2s: 50 min. 3s: 60 min.

for a Cause @ Jillians Restaurant & Bar 6:30PM

24 X-Training: 1s: 40 min 2s: 50 min 3s: 60 min 1-Hr Vinyasa Flow Yoga
6:30pm, Presidio Sports Basement, Hosted by TNT alum

23 Coached Workout Kezar Stadium 6:30 pm

25

26

Coached Run
R.I.C.E. 8-12 miles
Corte Madera Town Park 7:30AM

$ Nows the time to update your network of donors on the first half of your season $
27 REST 28 Buddy Run w/ LTs: 1s: 40 1 x 8 min. 2s: 50 2 x 6 min. 3s: 60 2 x 8 min. 29 X-Training + core: 1s: 40 min. 2s: 50 min. 3s: 60 min. 30 Coached Workout Kezar Stadium 6:30 pm 31 X-Training: 1s: 40 min 2s: 50 min 3s: 60 min 1 2

Mentor Led Run

R.I.C.E.
8AM Ocean Beach SLO Full: 75 mins. Oak/SLO/RR HALF: 60 mins.

1,077,533 educational materials were distributed by LLS in 2012

SF/Marin Spring Season 2012 / 2013 Training Calendar_Second Half

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SF/MARIN RUN SPRING SEASON 2012 / 2013

FEBRUARY 2013
Sunday
3 Easy Run 40 mins.

Monday
4 Buddy Run LTs: 1s: 40 1 x 8 min. 2s: 50 2 x 6 min. 3s: 60 2 x 8 min.

Tuesday
5

Wednesday
6 Coached Workout Kezar Stadium 6:30 pm

Thursday
7 X-Training: 1s: 40 min 2s: 50 min 3s: 60 min

Friday
8

Saturday
9

X-Training + core: 1s: 40 min. 2s: 50 min. 3s: 60 min.

R.I.C.E.
Rest Ice Compress Elevate

Coached Run
8-14 miles Beach Chalet @ Ocean Beach **Staggered start times (see April calendar page)

Last year alone LLS invested over $68 million in cutting edge research. Lets make it even more in 2013!
10 REST 11 Buddy Run LTs: 1s: 40 1 x 8 min. 2s: 50 2 x 6 min. 3s: 60 2 x 8 min. 12 X-Training + core: 1s: 40 min. 2s: 50 min. 3s: 60 min. 13 Coached Workout Kezar Stadium 6:30 pm 14 X-Training: 1s: 40 min 2s: 50 min 3s: 60 min 15 16

Mentor Led Run

R.I.C.E.
8AM Conservatory Flowers in GGP SLO Full: 75 mins. Oak/SLO/RR HALF: 60 mins.

They can because they think they can.

17 Easy Run 40 mins. 18 Buddy Run LTs: 1s: 40 1 x 8 min. 2s: 50 2 x 6 min. 3s: 60 2 x 8 min.
19

-Virgil
22 23

X-Training + core: 1s: 40 min. 2s: 50 min. 3s: 60 min.

20 Coached Workout Kezar Stadium 6:30 pm

21 X-Training: 1s: 30 min 2s: 40 min 3s: 50 min

Coached Run
R.I.C.E.
9-16 miles Mill Valley Middle School **Staggered start times (see April calendar page)

$ Are you on track to meet your fundraising goal? Nows the time to revaluate your fundraising plan. $
24 REST 25 Buddy Run LTs: 1s: 40 1 x 8 min. 2s: 50 2 x 6 min. 3s: 60 2 x 8 min.
26

X-Training + core: 1s: 40 min. 2s: 50 min. 3s: 60 min.

27 Coached Workout Kezar Stadium 6:30 pm

28 X-Training: 1s: 40 min 2s: 50 min 3s: 60 min

Mentor Led Run

R.I.C.E.
8AM Presidio Sports Basement SLO Full: 80 mins. Oak/SLO/RR HALF: 60 mins.

LLS provided direct financial aid to 30,603 patients in 2012

SF/Marin Spring Season 2012 / 2013 Training Calendar_Second Half Page 2

SF/MARIN RUN SPRING SEASON 2012 / 2013

MARCH 2013
Sunday
3 Easy Run 45 mins.

Monday
4 Buddy Run LTs: 1s: 40 1 x 8 min. 2s: 50 2 x 6 min. 3s: 60 2 x 8 min.

Tuesday
5

Wednesday
6 Coached Workout Kezar Stadium 6:30 pm

Thursday
7 X-Training: 1s: 35 min 2s: 40 min 3s: 50 min
$ Oakland Final Fundraising Deadline $

Friday
8

Saturday
9

X-Training + core: 1s: 40 min. 2s: 50 min. 3s: 60 min.

R.I.C.E.
Rest Ice Compress Elevate

Coached Run
10-18 miles MLK School, Sausalito **Staggered start times (see April calendar page)

Can you imagine a world without cancer? We can. Someday is today.

10 REST 11 Buddy Run: All levels 50 min easy FUN run 12 X-Training + core: 1s: 40 min. 2s: 50 min. 3s: 60 min. 13 14 Coached Workout Kezar Stadium 6:30 pm
*Oakland Sendoff after practice @ Kezar Pub

15 X-Training: 1s: 40 min 2s: 50 min 3s: 60 min

16

Mentor Led Run

R.I.C.E.
8AM Presidio Sports Basement Oakland Half: 45 min. SLO Full: 90 min. SLO/Rock n Roll HALF: 70 min. 23

When your legs cant run anymore, run with your heart.
17 Easy Run 45 mins. 18 Buddy Run: 1s: 50 min 2s: 50 min 3s: 60 min
19

X-Training + core: 1s: 40 min. 2s: 50 min. 3s: 60 min.

20 21 Coached Workout Kezar Stadium 6:30 pm

22 X-Training: 1s: 40 min 2s: 50 min 3s: 60 min

Coached Run
R.I.C.E.
11-20 miles Beach Chalet @ Ocean Beach **Staggered start times (see April calendar page)

$ SLO & RnR-SF Final Fundraising Deadline$

$ Be sure to send a thank-you to each of your donors. And send a final ask to those who havent donated yet. $
24 25
26

27 NO Coached Workout - Easy Run 30 min

*SLO & RockNRoll Sendoff 6:30pm (location TBD)

28 X-Training: 1s: 40 min 2s: 50 min 3s: 60 min

29

30

Congrats Oakland Runners!! GO TEAM!!!

SLO & RR: REST SLO & RR: Easy 30 min. run

X-Training + core: 1s: 40 min. 2s: 50 min. 3s: 60 min.

Mentor Led Run

R.I.C.E.
8AM Beach Chalet at Ocean Beach SLO Full: 60 min. SLO/Rock n Roll HALF: 45 min.

SF/Marin Spring Season 2012 / 2013 Training Calendar_Second Half

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SF/MARIN RUN SPRING SEASON 2012 / 2013

APRIL 2013
Sunday
31 REST Easy Run 30 min

Monday
1 NO Buddy Runs

Tuesday
2

Wednesday
3 NO Coached Workout Easy Run 30 min

Thursday
4 REST

Friday
5 Easy Jog 10-15 min + stretch

Saturday
6

REST

R.I.C.E.
Rest Ice Compress Elevate

Toughness is in the soul and spirit, not in the muscles. Alex Karras
7 8 9

CONGRATULATIONS on a great season and all the work youve done fundraising and training. Your support has made a great difference in the efforts of The Leukemia & Lymphoma Society. Because of people like you, we WILL beat cancer.

Once you have completed your event, remember: Send out your I Did It! email and letter Thank your donors with a personal note Thank your mentor, team captains and coaches You still have 30 days to continue to fundraise Request a one-time reimbursement of your personal donation, up to 1 month after your event.

*Full Marathoner Stagger Times: 12 + minute/mile start at 6:40 am 11 + minute/mile start at 6:50 am 10 + minute/mile start at 7:00 am 8 + minute/minute mile start at 7:10 am Faster than 8 min/mile start at 7:30 am *Half Marathon Stagger Times: 12 + minute/mile start at 7:15 am 10 + minute/mile start at 7:25 am 8 + minute/mile and faster start at 7:35 Faster than 8 min/mile start at 7:40 am

SF/Marin Spring Season 2012 / 2013 Training Calendar_Second Half

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