Fall Session - Week 11 - 11/5/08

Hi All....

We're totally in the dark now.......CAREFUL OF THE SPEED BUMPS!!!

Here is the plan for week #11....RAIN OR SHINE:

Walking Group 5:45PM - More miles.....be careful in the dark....bring flashlights?

Walk/Run - 5:45PM:
Jog 10mins walk 1min, repeat 3 times for a total of 33 minutes. If you handled last week OK, this will be no problem....assuming you have kept up your training.

Basic Running - 5:45PM:
10-15min very easy warm-up
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 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 2,2,3,4,3,2,2 w/60-90sec recoveries.

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

See you there......

PS Remember - guests welcome!!!!