6:45 AM - strength & conditioning at Wardlaw
+ 20-30' light running
3:30 PM - meet in coliseum
1. mobility- iron cross, scorpion
2. dynamic foot drills
3. 1 mile easy wu to park lake loop
4. 3 mile run at steady pace (i.e. 5k pace + 50-60")
5. 1 mile light run back to track
6. 1200 + 800 + 400 @ 5k pace or better, r= 1200j/800j/400j
7. handwalk w/ downward dog
(m+w800: aerobic running, m= 45' / w= 20-30')
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