I'm thinking many of you have DOMS (Delayed Onset Muscle Soreness) following yesterday's tempo run, but take heart. Today, following the trauma of returning to class, it will be an easy run of varying times/distances by Group. You should know your EASY pace which corresponds with the beginning and ending segments of yesterday's workout. Today your ENTIRE run will be completed at that EASY pace. Group 1 - 50 Min/60 Max (Coach S) Group 2 - 40 Min/50 Max (Coach B) and Group 3 - 30 Min/ 40 Max (Coach G.) ALL team members will incorporate into his/her run the 5K home course we will be using this year. Everybody will start together, run the entire course and continue EASY running for time assigned to your group. 6 X 60 Strides, 10 X 1 Min Abs, and Stretch to follow.
FYI - The link to a map of the course:
http://www.usatf.org/routes/view.asp?rID=592615
I hope you have all been carrying that water bottle today. Several of you have experienced cramps during practice which can likely be eliminated by properly hydrating.
REMINDER - Uniform . . . $39.00 for Singlet (our cost.) SOLID BLACK shorts (long, short, spandex, your preference - but SOLID BLACK) should be purchased for race day.
See you all at 2:30 on the Track.
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