I hope everyone enjoyed a wonderful Holiday. If you are not scheduled to race over vacation, it is really important that we continue to build on the last month of training. In the next 8 days, our goal will to be run six of them. We need to average 3-5 Miles a day and also get two quality workouts.

Workout 1 :

8 × 45 second very hard within a Four Mile run. Take 90 seconds rest. If you can get to a track you can substitute this for 6 x200M at a slightly faster pace than the last time we ran them.

Workout 2:

8 × 1 Minute at a strong effort within at least a four mile run. Keep two minutes rest in between. A substitute on the track would be 6 × 400M at the same effort with a 400M rest.

Try to get at least one run of five plus Miles. The weather is looking pretty decent so lets please take advantage of this, so we can have a successful second half of the season.