Friday, August 9, 2013

Saturday 8/10/13

Hi, Mike and Rusty are out of town this week. The workout is outlined below and Tamara will reiterate it at practice tomorrow.
Rusty will be gone through Tuesday next week, so the Tuesday 6AM workout will be posted here by Monday morning.
Tomorrows workout will be at Goleta Beach 6:30am.

Portland marathoners: 10 mi warmup, 6miles@marathon pace, 4easy cooldown
Berlin: 6mile warmup, 2x4miles (1st@mp, 10min jog, 2nd@10-15sec/mi faster), 4-6miles easy

All others: 40min warmup, 2x3miles with 5-7min in between, 1st@marathon pace or ~80%effort, 2nd@10-15sec/mi faster

Have a great workout! See you next Saturday.

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