I got the idea for this workout as I was getting ready for bed last night. I drove .5 miles so I could run .5 miles to where the hilly roads are. Ran 3 miles of hills and then 2 miles on energy sapping grass all while trying to maintain a 9:30-9:40 pace. ran.5 miles back to my car.

cedar beach course with Adam

cd

1000
50 (:47)
100 (1:39)
200
50 (:47)
100 (1:35)
200
100 easy
100 hard

Splits:
8:12
7:59
8:14

cool down