Fall Session Finale - Week 12 - 11/12/08

Hi Gang....

Congratulations to everyone who has made it the end of the 12-week session. Given the time change and all....it's quite an accomplishment to hang in until the end. Well done!

Remember....to be wary of those speed bumps.....

Here is the plan for week #12....RAIN OR SHINE:

Walking Group 5:45PM - More miles.....last week was under the lights on the track. This week will probably be the same provided we have lights.....which we should.

Walk/Run - 5:45PM:
Jog 12mins walk 1min, repeat 3 times for a total of 39 minutes. Pretty much running non-stop now. Congratulations for making it this far!

Basic Running - 5:45PM:
10-15min very easy warm-up
pick-ups with Bill.....probably on the track....provided the lights are on.
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 3,2,1,3,2,1,3,2,1 w/60-90sec recoveries.

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

See you there......

PS Remember - guests welcome!!!!