Schedule Through Cary

Tuesday  11/15      Stop by Field House and then go to Panorama. Easy
distance (45-50 minutes)

Wed.       11/16      Everybody go to Towe Park for distance run. Top
5 have "Poll pictures" and Alex has to be there so run 30-40 min
                            at Towe Park.

Thur.        11/17      Hard Run @ Ridge rd.    After LL, run a
progressive warm-up for 3 miles and then hard for 4th and next two
(2),(2).                         then stair step cool down...mod. easy
to very easy for last mile.

                             8 TOTAL  (5 Easy 3 very hard).  This is
the hard w/o Alec will be at VT.   Make SURE TO STRETCH AFTER.

Fri.          11/18        OFF  BANQUET @ 5:30pm @ Doubletree.

Sat.         11/19       Sleep in if possible       ROO  45 minutes EASY

Sun.         11/20      ROO  35-40 minutes  and 3 striders

Mon.         11/21      800 @ 2:30...400 RECOVERY...400 @ 70...400
RECOVERY....200 @ 32-33.
                              2 mile warm-up and 2 mile cool down. If
in town @ AHS together. If away do it on your own.

Tue            11/22      ROO   30 minutes Easy

Wed.          11/23     OFF REST

Thur.           11/24     ROO Easy 30 minutes

Fri.              11/25     Meet @ Nike course in Cary, NC at 2pm.

Sat.             11/26     Westward HO!!   Race of your lifetime.