Friday, December 19th

[Richard21142]

6.2 miles

[caito]

Rest.

[Belgian Lace]

Run-weights-bike

Inside, so I just went by time.  30 minutes each.

[Arrojo]

Track workout today!

Jog 800m warmup
20 minutes dynamic stretching (high knees, butt kicks, Mach A&B skips, elephants, grapevines)

200M @37 secs, walk 300M
300M@ 65 secs, walk 300M
200M@ 38 secs
5 mins rest
300M @ 62 secs, walk 300M
200M@ 37 secs
Jog 800M
Pushups, situps, pullups

[Natasha]

22.6 trail miles!

This is my last chance to get a long run in before my 50k. Did 10.6 at one trail and got tired of it, drove 5 minutes to another trail and ran the rest. Painfully slow (and just painful) but didn't fall.

[Fast Eddie]

10 crappy K.