from tobacco road

For Friday, March 23

(for those not competing at WF, below is Friday's workout and the weekend running)

1. mobility - hip crossover, scorpion, leg swings
2. foot drills
3. 2 mile wu + 2 x 60m starts
4. workout
a. (mmd) 5 x 300m, r= 4'; v= <800m pace
b. (men's distance) 20 x 400m, r= 1';
v= (5 at 10k pace-4") + (8 at 10k pace) + (5 at 10k pace-4") +(2 at 10k pace-8")
5. 2 mile cd
6. yoga - downward dog + pyramid
(post results to comments or email coach)

weekend running:
women=16-20 miles
mmd= 18-22miles
men's distance= 24-28 miles