It's a 20% chance of rain today with a high of 39F. This means if we deem it safe, we're running outside today with safety vests. You may run in the school as well. This is an endurance day though, so you want to work hard from 3:45 - 4:20pm. You are going to be in zone 1 for the first 10 min, and then zone 3 for 3 X 10 min intervals. This means running so hard that you can't talk to the person next to you, but not quite race pace. In between intervals you want to bring your heart rate back down to zone 1, before proceeding to the next interval. Anytime you are not in an interval today, you will be in zone 1. We finish running at 4:20pm and will meet in the Caf. to stretch and discuss tomorrow's work out, Monday's race and the waxing schedule, etc.