2014.12.20

First – According to the times that I recorded on Thursday – 7 people ran at or below their initial timed mile pace for the 2 x 1.5 mile repeats! Awesome job to Stephanie, Suzie, Cathy, Alison, Catalina, Nicole, and David! Keep it up!

This is the first week we are dividing up the 5k and 8k groups. The main run will be the same 2 mile Helen Loop as last week. Since you did this last week, you should have a pretty good idea of where you can pick the pace up a bit to finish fast. After the main run, is when we will split up groups, as noted below.

Should be a nice morning for a run tomorrow; 60 degrees and no wind. See you bright and early!

A. 800m Warm up

B. Run 2 miles (rest 2 min)

C. 800m Cool down (5Kers) / 1 mile cool down (8Kers)

Helen 2 mile Loop:

Screen Shot 2014-12-13 at 6.55.45 AM

Vernon 1 mile Loop:

Screen Shot 2014-12-06 at 7.06.47 AM

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