Thursday, September 20, 2012

Saturday 9/22 XC Workout

From Coach Jerry:

We will be on the cell tower field on Saturday morning, for a 9 am start, so plan to meet for the warmup at 8:15.   The workout for the men will be 2 x 12 minutes at approximately 10k goal pace, with a 5 minute recovery, then after another 5 minute recovery, 5 x 45 seconds on, 2 minutes off. The women will do a 6-5-4-3-2-1 minutes ladder, with a 3 minute recovery after the 6 and 5, and 2 minute recovery on the remainder. Directions to the field are on available under the Where We Run tab of     Charlie is hosting a brunch at his house in Tenleytown after practice.  Please let him know if you plan to attend.
A couple of quick administrative notes:

1)  We will be back at BCC next Wednesday.

2)  Don't forget to enter your race schedule on the calendar on our web site.

3)  Don't forget to update your bio.  If you've run PRs recently that are not listed, and/or you have located a good photo of yourself in the new singlet (and there are lots of photos floating around), please fill out this handy form on and Jimmy will make the changes.

If you have any questions, give me a shout.
I'll see you Saturday on the grass for a 9 am start.

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