NXR

Due Friday 11/3:

Check made out to "Pro Knitwear" for $35.00
Waiver completed and signed

NXR Training Plan:

Wed Nov 8 Hilly Frick Long Run:

Possible route idea: Start at Bowling Greens. Warm up down Tranquil, stretch at base of Falls, run Falls / Clayton / Biddle loop, then Irish Center loop, then Falls / Clayton / Biddle a second time, then back up Tranquil. Check out map here.

Fri Nov 10 Speedwork at Oval:

2 mile warm up (Central --> Dino --> Bridle --> Oval), then 2 x 400 at strider pace followed by 4 x 100 at race finishing pace. Then 1.5-2 mile cool down back to Central.

Mon Nov 13 Tempo Day!

Wed Nov 15 OYO (early dismissal day)

Fri Nov 17 Speedwork