Friday BootCamp:  Weight Training and Cardio Intervals on Friday

Saturday Long Run: We are meeting for our last long run at Grants Trail - 6:30 am for an 8 mile run.  This run should be at race pace and a nice kick back before the big race next weekend.  Don't forget to bring any supplements (sports beans, gu, gel blocks) that you might be taking during the race to test them out.  Also, plan a race day outfit, including the sports bra and socks, and test them out to make sure they are comfortable and don't chafe.

Monday 10/17- CLASS CANCELLED - my daughter will be playing golf in Sedalia and I will be there watching her.  Homework while I am gone - 5 rounds of 10 overhead presses, 10 bicep curls, 10  weighted squats, 10 tricep kickbacks, 10 bent over rows and 50 jumping jacks for time.

Have a good Weekend!