Fall Session - Week 10 - 10/29/08

Hi All....

CAREFUL OF THE SPEED BUMPS!!!

Here is the plan for week #10....RAIN OR SHINE:

PLEASE NOTE: If, for some reason, they cancel the Silver Bullets football program again and we are without lights on the track because of it, the Running & Racing workout will take place at the Junior High....like last week. Other groups may follow suit. If you cannot find your group, the Junior High is the first place to check. We'll make every effort to pass the word.

Walking Group 5:45PM - More miles.....

Walk/Run - 5:45PM:
Jog 8mins walk 1min, repeat 4 times for a total of 36 minutes. Keep up the good work. Only a little more running than last week.

Basic Running - 5:45PM:
10-15min very easy warm-up - regroup
pick-ups with Bill - on track if we have lights.....likely to be at Jr High if we do not.
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 (@Jr High & Sr Center if there are no lights) - take it easy - let pace gently build - return to track.
Then - on track (if there are lights....@Jr High if there are not) - we'll do pick-ups of 6x2mins then 6x1min w/approx ~60sec recoveries. The recoveries will be short so we recommend you do run faster than 5K effort except maybe in the last few pickups.

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

See you there......

PS Remember - guests welcome!!!!