Hey guys

I hope every one is working hard and running happy and loving life.

I will not be at the wed. night workouts for about 4 to5 weeks, I'm
helping out with a 9-10 year old boys baseball team.

Running is my life as you all know, but sometimes in one's life the
opportunity arises to share and help.

I will be running the workouts on thursday am. and some pm.

So I encourage all of you to keep working at the track, I will keep
posting workouts.

Thanks to all of you !!!

Shawn

workout #1

1 mile warm up

2x800m./400m. rest

2x1 mile rep./800m. rest

2x800m./400m. rest

3x400m./200m. rest

1 mile cool down

workout #2

1 mile warm up

2x400m./400m. rest

1x800m./400m.rest

1 mile/400m.rest

2x800m./400m. rest

1x 400m./ 200m. rest

1mile cool down