From Coach Jerry:
"If you plan to run [By George 10K] and haven't signed up, you want to get on that pronto [before the price goes up to $20 on Wednesday]. I want to do a little bit of turnover work on Wednesday to help everyone feel somewhat sharp on Saturday, but not back down too much on volume for what is nothing more than a rust-buster. With that in mind, the workout will be 2 x mile, 2 x 800, 4 x 400, all with a 400 recovery. Group A will shoot for 5:00, 4:55, 2:24, 2:22, 2 @ 68, 2 @ 66. Group B should try to go something like 5:12, 5:08, 2:30, 2:28, 2 @ 71, 2 @ 69, but we'll adjust as necessary."