for Friday, Sep 12

***3:30 PM for everyone***

depart for river
1. 1-2 mile wu + strides
2. women= 4 x 1 mile, r= 800j @ race pace + 5-10"
men= 4 x 1.5 mile, r= 800j @ race pace + 10"
3. easy cd according to mileage target + stretching

w800:
w/ 400 group at track ready to go at 3:30 PM

m800:
2 x 50m @ 90% + 2 x 100m @ 90% + 2 x 100m @ 100% +
2 x 150m @ 100% + 2 x 100m @ 90%; r= 3-4' for all

*for a link to a Jack Daniels VDOT calculator, go to:
http://www.runbayou.com/jackd.htm
Pick a race distance, enter a recent performance, then hit
'calculate VDOT'; calculator will show training paces and
equal performances at other distances.