| Oct ’09 |
| 17 |
| 7:00 am |
Meet at Austin Hi track at 7:00 a.m.; easy 5 mile run if racing tomorrow or, if not racing, 2 mile warmup jog on track, trail or grass; water, stretching and drills, 1x200stride@10k effort; fall marathoners run 5-6×1000/1000@10k/mgp effort, and 1-2 mile cooldown; everyone else run progressive 5k@mgp(3laps)/10k(3laps)/5k(3laps)/mgp(3laps)/5k(200) and cooldown Pfluger loop; total workout is 9-12 miles.
Supplements seminar: 10:15 a.m., meet world silver medalist Yvonne Graham of T.F.N. Nutrition Center, www.tnutrition.com , at Roasters Coffee Haven, www.roasterscoffeehaven.com , 12233 FM 620N at Lake Creek Parkway.
