Dear fellow athletes,

Next Tuesday Track workout we will follow route of the race
http://mcrrc.org/races/TwilightRunfest/course_map.htm. We will meet
at usual place. I will ask you to come about 6 :30. I will be giving
an overview of racing instructions and tips as well as I will be
answering some bugging questions. I will ask you to write down your
goals on a piece of paper and we will lock them in the jar. At the
race day this jar will be waiting for you at the finish line : )
exactly at 7: 10 ( universal cell phone time) we will head clock wise
in the direction of race. We will simulate the race .

First mile will be a warm-up
We will walk 1 min --- answer questions etc
2nd mile will be a simulation of finish we will be running hard for
about 800 m and we will turn around on N Washington street following
the 1st race mile… we will walk for 1 min – answer questions and
reflect.
3rd and 4th mile we will run conservatively and at the
conversational pace. There will be no walking break.
5th mile we will run at the cool down mode finishing at the track.

Please bring your water carriers and water.. of course. If you would
like to practice water stop without stopping technique bring a paper
cup. I will demonstrate and then we can practice.

This is the last chance for us to take a decent prerace photo of our
group. I know few of you hate photos because you think you don't look
pretty enough in shorts. Quite an opposite… there isn't anything more
exciting than a sweaty body on the run!

I will see you ALL next week at the Last Prerace Tuesday Workout!

Juliette