for Friday, Sep 19

***10:00 AM departure for TN***

5:30 PM - Race (w= 5k / m= 8k)

those not racing: mile repeats on course prior to race
w= 4 x mile, r= 5' / m= 5 x mile, r= 4'


800 group:
12 x 400m in lane 8 w/ JOG from finish line to start line recovery