Wow...great job, ladies!!! You impressed the HILL out of me. (Get it?) Seriously, it's this type of effort on our hard days that will get us to that next level during championship month. So, if hard day means to go hard, well, you guessed it...WE HAVE TO GO EASY on our easy days. That would be tomorrow.
Varsity should go ultra slow in the AM--3 miles.
For the PM: Again, really slow (not to mean plod) but a comfortable and easy "chatty" pace--I know you're good at the chatty part. We're talking about a 9 minute/mile pace. The distance will be 7/5.
Sorry, but I will not be there due to the 7/8 xc meet.
Practice Details
Half-mile warm-up...light stretch.
Here's the MAP. (Lower Flintridge Tour)
JV--when you get on Chevy Chase and you come to Berkshire, you'll head straight back to school via Berkshire. That should give you 5 miles.
Come back to school and do 4x50m. strides--keep working on your arms!!!
Do the stretching and core.
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