Dates: Six Workouts - Wednesdays, July 8 through August 19, 2009 (no workout on Wed, Jul 29).
Time: 6pm to 7:30pm

Willow Hills Cross Country Course is located on the south side of Folsom High School. Enter Folsom High School from Iron Point Rd - go left then follow parking lot to the right all the way to the far end of the parking lot. Willow Hills Cross Country Course is just beyond the parking lot (facing West).

This venue provides a 1.4 mile cross country loop for:

• Time Trials - this will provide a method of tracking improvement in your speed by measuring your current level of performance against the clock
• Intervals and Fartleks - two slightly different methods to improve speed and increase anaerobic threshold
• Tempo Runs - longer, sustained efforts that will improve speed and increase anaerobic threshold
• Hill Repeats - the best method for improving strength and proficiency on hills.

The adjoining grass field is used for:
• Drills
• Core/Strength Training
• Agility, balance and plyometric drills and exercises

Bring:
• Water bottle
• Large towel and/or yoga mat (If you like using a yoga mat, I recommend covering it with a towel 'cause the mat will get slippery from your sweat)
• Heart Rate Monitor - Heart rate monitors provide important feedback while training and we will use them (if you have one) during the workouts.

For hydration, I will provide a 5-gallon jug of ice water and HEED.

Each workout will include a warm up, drills, selected running workout(s) for the day, core/strength training, cool-down, stretching and lecture session about Performance Nutrition and may include a special professional guest speaker.  Body fat testing/assessments available by appt only (5:30 to 6pm) - $10.  Fee waived for TR Boot Camp members who have paid for all sessions.

These workouts are open to all runners.

Cost: $15 per workout.  Reduced rate available for all remaining sessions paid upfront.
FTR "Group Supporters" receive a 10% discount.

RSVP recommended - 1pm each Wed.
RSVP to Diane Cressey

Diane Cressey, RD, CFT, SPN
Background (running): ISSA Certified Fitness Trainer, ISSA Specialist in Performance Nutrition, Track Coach, Heart Zones trainer, Race Director, many years of running - from high school track, 5k, 10k, and everywhere in-between to 50k distance races.