for Wednesday, Oct 1

1. warm-up circuit + hurdle drills

2. 1-2 mile warm-up to park lake loop

3. tempo run
w= 7-8 mile run @ LT+25-30"
m= 9-10 mile run @ LT+25-30"
m+w800= 4 x 1 mile @ LT, r= 1'

4. easy cd according to mileage target

5. static stretching + roll plantar fascia