Hope everyone got there one mile time trial in this morning. Keep track of your times so you can see your improvement over the next 12 weeks. It will also help you in predicting your pacing for future workouts. Thursday we will meet at the Summit track again, and your weekend run is a timed 5k. If you are looking for a race to run Karen has informed me that Sacred Heart is holding a 5K Saturday morning. I will post the details as soon as I get them.

Wednesday, August 3rd: We are going to start a German Volume Training Series in Bootcamp this week - intrigued? Make sure to hit class every Wednesday over the next 6 weeks to work on increasing our bench press strength. At Home Workout Option:
Run up stairs holding 8-10 lb dumbells. At the top do 10 overhead presses and 10 bent over rows. Leave the weights at the top and run down the stairs. Do 10 pushups at the bottom (hands on the lowest step you can perform with good form). Run back up and get weights and run back down. Rest 30 seconds and repeat this sequence for a total of 5 Rounds.

Thursday, August 4th: Meet at the Summit Track at 5:15am or 6:15am for 4X400 repeats and more POSE instruction.