Start time is 5:45 p.m. at the high school track.  Here is our workout:

4 x 400's as a warm-up.
4 x 400's with strides.
3 x 800's at race pace with 400 recovery
4 x 400's cool-down.

See you on the track.

Clark

Want a great way to spend Christmas Eve morning?  A nice run in holiday cheer would fit the bill.  We will meet at 8:30 a.m. over in front of the Fitness Club.  From there we will figure out a good cheerful run, maybe around the point, maybe through the woods at the labs.

We will have fun.  See you there!

Our starting time for Tuesday night will be 5:45 p.m. and we will meet on at the track for our second installment of 800 repeats.

Here is the workout:

Warm-up:  at least a one mile warm-up.  I find I need at least two miles to feel ready.
Strides:  4 x 400 of pushing the distance between the light poles.  Not an all out sprint, but enough speed and control to put the body through a quicker pace motion.
10K Race Pace Run (effort should be around 80 to 85%.  We are going to do three (3) repeats of 800's with a 400 recovery lap, making this 3 x 800 at Race Pace with a 400 recovery between 800's.
Cool-down.  2 to 4 x 400.

Encourage other runners to come run with us, makes the workouts fun!


Clark

Our group run for Sunday, December 17th, will be in honor of Paul Hopkins and his new position as General Manager of the Golf Course.

We will meet at 8:30 in front of the Fitness Club and run out Argyle to Cattlepoint down to Golf Course Road and take the loop around the finest 9 holes in the island.  We will come back to town on Cattlepoint.

This loop is close to 7 miles long.

Come join us and enjoy the beauty of this course.