Distance crew: One run this weekend should be a 4-6 mile run, hitting some uptempo pace in the middle 2-4 miles.  Not a killer run, just a little tempo to keep the legs turning.  Other days, light run and stretch.

Jumpers/Sprinters: Easy run of 2-3mi (about 20-30 minutes) and a good stretch session.  Do this a couple of times throughout the weekend.  

Be ready to go next week...its our final week before WIC!!

Again...be safe!