Monday June 10th, 2013

Warm Up:
5-10 minutes stretching and mobility
5-10 minutes drill practice

Workout:
If your 5k was under 25 min.: 2 mile run @ 8-8:30/mi
If your 5k was between 25-30 min.: 1.5 mile run @ 8:30/mi pace
If your 5k was above 30 min.: 1 mile run at 9-10/mi pace

You can run a littler faster than theses suggested paces if you are able. But please treat this as a tempo, it is not intended to be as fast as you can possible run.

Reminders:
-CrossFit today as well. Make sure there are at least 3 hours separating your run & CF. This should be a quick run workout so if you can get it in before work or at lunchtime if you're an evening CFer (use mapmyrun.com if you need to for distances)
-Drill tomorrow at 6:00 a.m. or 5:30 p.m. along with CrossFit at any time.
-If you forgot your Dues on Saturday, please bring them to the gym with you this week.

Every morning in Africa a gazelle wakes up. It knows it must move faster than the lion or it will not survive. Every morning a lion wakes up and it knows it must move faster than the slowest gazelle or it will starve. It doesn't matter if you are the lion or the gazelle, when the sun comes up, you better be moving.

 -Roger Bannister