Hurdle the Dead, Trample the Weak

AM: 9 miles

PM: 3.9 miles (Ran the .9 to even out my yearly mileage)

Ran a 1 mile warm up and then ran 1.5 miles hard. For a cool down I ran the Gully Long run (6.5 miles) and then 1 mile home. Later in the evening I ran around then neighborhood.

Weight Room

Push Ups	Jump Rope
100	3 X 1 Min

Core Workout

Prone Elbow Stand	Running V Sit	Lateral Plank Left	Back Hyper Flutter Kick W/ Arms	Lateral Plank Right	Plank	Sit Ups	Sissor Kicks V Sit	Flutter Kick V Sits
60 sec	60 sec	60 sec	60 sec	60 sec	60 sec	60 sec	60 sec	60 sec

AM: 4 miles + Weight Room + Core H Routine

PM: 6 miles

Ran 4 miles with the team and then went to the weight room. After that we did a core 15 min core workout. Ran 6 alone in the evening

On the green river so I won't be able to run as much, but Ill do a lot of cross training and ab workouts.

4 miles with an intense core workout

5 miles