This is the last workout before a string of races - Crescent City Classic, Fat Boy and Tiger 5K/10K.

So those of you putting the last touches on before races do the Half Mile workout

5 Miles Steady - follow 7 Mile route but take a right at St. Rose

7 Miles Steady or with Workout

Workout - warm up a mile the do 5 × ½ Mile at goal 10K pace with ½ Mile Recovery.

Jog back in.

Hydration at Hundred Oaks and Steele