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7/1/13 – 7/7/13

Workouts

Monday: 3-7 miles easy. 4-6 100m striders. Stretch and core.
Tuesday: 1-2 mile warm up. Stretches (dynamic and static). 4-8 800m repeats with a 400m active rest in between each repeat. 1-2 mile cool down. stretches.
Wednesday: 3-7 miles easy. grass drills- (50 yds) each exercise done twice. butt kicks, more about high knees, karaoke, side shuffle, and skipping. Stretch and core.
Thursday: 4th of July 5k race OR 3-5 mile tempo run.
Friday: 3-6 miles easy. foam roll, stretch, and core.
Saturday: long run OR cross train/ day off. 6-12 miles.
Sunday: long run OR cross train/ day off. 6-12 miles.

Practice Times

Monday: 6:30 p.m. at the UF Track by the ticket booth

Tuesday: 5:30 p.m. at Fred Cone Park at the track. if you need a ride there contact Morgan Keppel or post in the Facebook group (link at right).

Wednesday: 6:30 p.m. at UF Track by the ticket booth
Thursday:  TBD – Not sure if anyone will be in town. We can discuss this at Monday’s practice.
Friday: 6:30 p.m. at UF Track by the ticket booth
Saturday/Sunday: long run – location and time TBD
Coach Morgan will only be at practice on Monday and Tuesday because she will be out of town Wednesday-Sunday.

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