Its Wednesday night and I did not get a chance to post a strength and conditioning workout for today - Sorry!! I know you all managed to sqeeze something in, and if not, you will be all rested and ready for tomorrow's run workout. Bharaivi and gang will be meeting again at 5:30am at the summit track.

Thursday Run Workout: 4X800 repeats (1 lap recovery walk in between) - do not waiver more than 3-5 seconds between intervals. Make sure you get your warm ups in and take a recovery lap or two at the end paying close attention to your form and practice your pose running skills. FYI - 800m is 2 laps.

Friday Strength and Conditioning WO: Warm up with 5 rounds of 10 of each:
Jumping Jacks, squats, mountain climbers, kigh knees
Then: Alternate these three moves at the top of each minute for 15 minutes

• 3 perfect pushups (then rest until the top of the minute)


• 5 squat jumps (then rest until top of the next minute)


• 5 v-ups (then rest until the top of the next minute and do pushups again)

Weekend Run: 5 miles this weekend - get out early before it gets too hot!

See you all next Monday.