August 13, 2009
3 laps around the soccer field - 5:18
Dynamic warmup and foot mobility drills - 6:30
Hill sprints - a pretty steep hill but short - ~7-9 seconds per sprint x 10 - 1 minute rest between
longer hill sprint - longer but less steep - x 3 - ~20 seconds per sprint - 1:30 minute rest between
Cool down - 30 minutes - stretching and walking
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."