Friday 7/22/16– warm up followed by 1200m at Goal 5k pace and 10-14x 200m followed by squat regimen.
Thursday 7/21/16– segmented run at MCP
Wednesday 7/20/16-9-13.5 miles followed by 10x 100m . Top gals ran 11.5.
Tuesday 7/19/16– 4-7 miles followed by an 800 at G 5k pace and 2 laps easy.
Monday 7/18/16-accelerated warm up to beat heat, top dogs hit 2x 3 miles at a good clip, top gals and B dudes hit 3 miles and 2 miles and beginners ran 2×2 miles, 10 strides after, good day.