for Tuesday, Sep 18

1. mobility- hip crossover, scorpion
2. core strength; dynamic foot drills; fast feet, 3x20"
3. 1 mile wu to park lake loop
4. workout
w= 5 mile run, cut-down from AT pace to 5k pace
m= 10 mile run, 2 mile cut-downs from 10k+1' to 10k pace
5. 1-2 mile cd
6. yoga stretching

m+w800: aerobic running, m= 45' / w= 20-30'