Frankie’s has all new menu and beverage items.

VS will get the fun started with an end-of summer $100 drink tab

Long warm up 1.5 mile down Cedardale to Lake Erie. Short warm just under a mile is Fiero.

Run a mile with these intervals included: 110 pickup/finish the loop running recovery. Next lap 220 pickup with 220 running recovery. Repeat that sequence until you do a mile.

The mile finish should fall between my truck and the bridge on the 3rd lap.

Mile goal is moderate …maybe just your regular steady run mile when it’s not 100 degress!!

Water break.

Repeat for another mile with same sequences. OR JUST DO ONE OF THE MILES TO SHORTEN THE RUN.

Cool down Fiero.