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Steady Run then Finish Fast Workout on Rouzan Circle: Meet “Basic” founders Nely and Jen

October 4th, 2020 in
October 5, 2020 @ 5:30 pm – 6:30 pm

We have always like to work on various elements of racing and stretches of race courses in Fall Training.

Today we will do a steady run of 2-4 miles then practice the “art of finishing strong” with some 220s  at the end of the run on Rouzan Circle.

4 Mile – shorten by not taking the Stanford Place loop.

Run the 4 Miles. When you get back to the Rouzan Circle run an 8 x 220 with 15 second rest between each. And as hard as that sounds – it only adds the last mile on to your run. The idea is to learn to still have a fast gear after some miles.


Nely Ward and Jen Macha have launched a new venture and will be at the run to share news about what they are doing.

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