Race in a single file plus core work

Looks like Wednesday will be another great night for speed. This time we will be combining our speed with core work. So, the plan is to meet at Washington Park by the playground at 6pm. We will do our normal static and dynamic stretching. Then we will break up into smaller groups of similar levels. Next the group will do a short warmup run of up to a mile. Then for the speedy portion each group will do iterations of 4 minutes Indian running and 1 minute of core. Group members can take turns picking the core exercise to do. There is no set route or amount of time so each group can come up with a plan.


Not sure if you’ve heard about the recent vandalism at the nearby nudist colony where a hole was knocked in the exterior wall. Fortunately, the police are looking into it.

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