If you couldn't make it today the workout can't be replicated without the bleachers. You should just try to a 30 to 35 minute tempo run (try to run progressively or getting faster as you go) and 50 squats, lunges and push-ups in set of 5.
We will not be meeting again until Monday (Please try to run with at least one teammate or more if possible over this break) so here is the plan until then:
Friday:
Varsity returners - 4 to 5 mile recovery run with 5 strides or 55 minutes of cross training
Everyone else- 3 mile recovery run with 5 strides or 40 minutes of cross training
Everyone should do core/abs
Saturday:
ALL- Long Run at a park of your choice - 5 minutes longer than you have run for yet continuously, MYRTL routine, & core/abs. Long Run is our most important run of the week- DON'T SKIP IT.
Sunday:
REST DAY
Tip of the Day: A little goes a long way. If you do 10 extra push ups, squats and lunges before bed each night with some stretching that is almost an extra 1200!! reps of each through the season. Think about what a difference that can make.
