Remember we won't meet today because of a meeting both Allred and I have to attend. If you have access to a gym or weights at home, do the same type of workout we normally do with the emphasis on squats, deadlifts and power cleans.
If you do not have access to weights, do body weight exercises. step ups on boxes or stairs, body weight squats, lunges (making sure your knee stays over your foot), mountain climbers, pushups, calf raises-heal drops, lots of core.
Distance the workout is 5 - 6 miles easy recovery pace. After the run do core. Remember if I get out of the meeting in time, we will do a circuit in the fitness room. If not, do the normal body weight strength routine.
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