for Thursday, Oct 11

6:45AM - strength & conditioning in Wardlaw
+ 20-30' light running

3:30PM - at track
1. warm-up circuit
2. 1 mile wu to park
3. tempo run at 80% effort
w= 3 mile / men= 4 mile
(*note - be careful, no faster than 80%!;
for reference, threshold pace is approx. 85-88%)
4. 1 mile light running
5. 1200+600+300 @ 5k pace or faster on track w/ equal jog recovery
6. 1 mile cd + static stretching, calves + hamstrings

w800:
stadium workout at 2:00PM
+ 20' light running

m800:
stadium workout at 3:20PM
+ 20-30' light running