Long Run on Wednesday

Warm up 2 laps...light stretch, confirm map route with leaders...GET GOING!

Just go slow...right now it's all about adding up the miles.

Levels
Upper--7.5 miles
Middle--6 --(see map) go out along Linda Vista...turn around at the point between Linda Glen and the street that would take you down to the Rose Bowl (left side).
Lower--4.5 --(see map) go out along Linda Vista...turn around at Charles Street

Keeping It Flat--I know how much you love Linda Vista, sooooooo...

Map

Come back to the track for 2 strides of 50 meters @ 75 percent effort. Build it up gradually and hit the final 15 meters at 75 % effort. Stretch as a team and do your core exercises.