| Nov ’09 |
| 17 |
| 6:15 am |
Meet at the rock at 6:15 a.m. or 6:15 p.m., bus clockwise on trail to 3.5 mile marker; water and stretching; run South 1st St bridge loop clockwise back to 3.5 mile marker, Philly@3min10k/2minjog and everyoneelse@3min10k/1minjog ; cooldown counterclockwise on trail back to rock for 7 miles total. Optional 2nd workout except for Philly racers of 4-6 miles easy on your own.
