| Jan |
| 19 |
| 6:15 am |
Meet at the rock at 6:15 a.m. or 6:15 p.m. Bus clockwise on trail to 3.5 mile marker for water and stretching; run S. 1st St bridge loop clockwise 3min/1min@10k/jog if not racing 3M or 3min/2min@10k/jog for 3M racers and others recovering or coming back from layoff; cooldown counterclockwise on trail back to rock for 7 miles total. Optional 2nd workout of 4-6 miles easy on your own, except no second workout for 3Mers.
