for Wednesday, Nov 14

3:30PM - at track

1. warm-up circuit
2. 2 miles wu + light strides
3. workout
DH - on track; 1200+800+800+400, r= 4', 3', 3'; p= 68-69"
m+w800 - short hill at park; m= 3 x 10 / w= 3 x 8
4. 2 miles cd + static stretching