Monday July 8th, 2013

Warm Up:
10 minutes stretching
5-10 min drills
  -Ball of Foot
  -Single Leg Work
  -Wall Drills
  -Jump Rope (if available)

Workout:
3-6 miles @ 75% 1600m
CrossFit (3+ hours difference)

Coaching Points:
- This run is to be done at 75% your 1 mile time. Take your best 1 mile time, convert it to seconds and multiple it by 1.25, convert back to minutes, and this needs to be your average mile pace.
- Choose your distance wisely. If you fall off pace after mile 3, please stop. You should be starting to understand what you need to do on these "choose your own workout."
- Do this run in the morning to beat the heat.

Reminders:
If anyone would like to meet for 6a.m. drill session, please comment below. I will post by 9p.m. tonight whether we will have a session, i.e. 2-3 people are interested.

Run when you can, walk if you have to, crawl if you must, just never give up. 

-Dean Karnazes