Weekly Run Options: September 8th - 14th

Below are the weekly training options for the week of September 8th - 14th.

Tuesday - Cross Country Style Workout - Arroyo verde Park - 5:30pm (meet at 1st set of bathrooms.) Fun Fun Fun. This is a harder workout so make sure you are comfortable running at least 4 miles if you plan to do the intervals. If you don't feel ready you can always come to meet everyone and just do a regular run on the grass and lower trails. Structure of the workout:

- Warm-Up (about 1.5 miles)
- Drills (dynamic drills to increase running economy
- Strides (100 meters up tempo...get the heart pumping to prepare you for the workout...also to try to incorporate what the drills just taught you...muscle memory.)
- Intervals on the grass (about 1/4 of a mile. 3-5 intervals. about 1:30 easy jog/walk rest)
- Hill repeats (about 1:30 long. walk or jog down. 2-5 repeats depending on fitness level.)
- Cooldown (about 1 mile.)
- Stretch

Thursday - 4-6 mile run from Inside Track - 5:30pm . This is an easy paced run although some do use it as a tempo.

Saturday - 7:30am...Please check www.RunVentura.com and lick on the schedule button.

Sunday - Sulphur Mountain trail run - 8:00am. Out and back...go as far as you would like...just remember you have to come back :-) Meet at the bottom just before the gate. If you see people hanging out chatting its probably fellow Run Ventura / Inside Track Running Club members.