Fall Session - Week 9 - 10/22/08

Hello Folks....

CAREFUL OF THE SPEED BUMPS!!!

Here is the plan for week #9....RAIN OR SHINE:

Walking Group 5:45PM - More miles.....probably a good bit under the lights on the track.

Walk/Run - 5:45PM:
Jog 4mins walk 1min, repeat 7 times for a total of 35 minutes. Stepping back just a little from last week.

Basic Running - 5:45PM:
10-15min very easy warm-up - regroup
pick-ups with Bill
10-15min cool-down at your own pace
Remember, if you would like to extend your workout, pleace feel free to join the other runners on the track after completing your workout.

Running & Racing - 6:30PM:
15-20min easy warm-up around the high school grounds - take it easy - let pace gently build - return to track.
Then - on track - we'll do pick-ups of 3,2,2,2,3,2,2,2mins w/approx 75-90sec recoveries. We suggest you run the first half of the workout at a pace you could hold for at least 30mins and the second half at a pace you could hold for 15-20mins. Note: Workout might be modified to adapt to severe weather.

Cool-down with 5-15 minutes of easy jogging/walking.

See you there......

PS Remember - guests welcome!!!!