When: Saturday 11:02
A.M. January 11th, 2003
Where: Meet at the
Mundy Park Lacross Box.
Venue:
Prior to 11:02
arrive and stretch and have some water.
11:02 Start
running.
~11:30 End of Lap
1 of Mundy Park. Start of short water and stretch break.
~11:35 Start Lap
2. (different route. See the detail.)
~12:05 End of run.
Start of water and stretch break. Get ready for scrimmage.
~12:10 Start of scrimmage.
~1:00 (I am
guessing) End of scrimmage.
We will go over
towards Spani Pool, Join in to the outer trail (I forget the name) and end up
on School trail (by Hillcrest School). We will proceed to join up with Perimeter
Trail very near its high elevation on the Como Lake Avenue side. We will follow
Perimeter Trail the rest of the way around Mundy Park back to the Lacross Box.
After the short break, we will start Lap 2 by simply continuing on Perimeter
Trail. This means we start with a short bit of downhill, then go into a fairly
significant climb back to the Peak of Perimeter Trail. From there Lap 2 is a
repeat of Lap 1, following perimeter Trail until we end up back at the Lacross
box.
Intervals:
Note if you don’t
want to, and only if you think you can still finish out the long run and
maintain the average pace. You should be able to do your interval, then slow up
until the pack re-joins, at which time you speed up to the pack pace.
Strikers: Shorter
but faster intervals.
Midfield and
defense: Longer but a little slower.
Notes: Do not
start out to fast. We need time to make sure we are comfortable and loose and
ready.
If you get ahead
to far, then just turn around and run to back to join the pack or take a branch
in the road for a bit and then turn back and re-join the pack.
Mind others on trails.
Always leave room for others. Our group should not cover the entire Trail
width. (It really bothers other runners (I.E. me) when the Trail is all clogged
up.
Doug Smythies 604 931-3825
2003:01:09