TGIF! Awesome job to all of you that have braved the heat this week and gotten all your workouts in. Consistency is going to be key, so try and get those three scheduled runs and three scheduled strength and conditioning workouts in each week. Of course, if this is new to you and your are ramping up your activity, listen to your body first, and progress wisely, backing off if you are not hitting your run times like you should or your body is flirting with injury vs. overall muscle soreness.

Just a reminder - NO CLASS NEXT WEEK. This does NOT mean no workouts next week. Check into the website daily for "homework assignments" and start using the comment feature of the blog to let us know about your workouts completed, questions, comments. This would also be a GREAT forum for setting up workout dates while I am gone. If you are planning on running or getting together with some of the others to complete your workouts put the date/time/place/type of workout in the comments section or email me and I will post it on the site for anyone interested.

Friday Workout: Spend some extra time stretching your legs and expirement with a foam roller or lacrosse ball for loosening up those sticky tight spots (visit MobilityWOD ) 3X10 tricep dips off bench , plank with hip dips(roll hips from side to side), jump squats --rest 3 min then 3X10 pushups, russian twists , plyo lunges--rest 3 min then 50 situps

Saturday or Sunday Long Run: Run 4-6 miles for 1/2 marathon or 8-12 for full