Today (Saturday's) workout

For those that missed yesterday, today we want you to go for an hour run, the first 15 minutes, you are using as a warm up. The next 30 minutes is a power run, 90-95 percent of race pace. The last 15 minutes is your cool down. You should be getting between 6-8 miles today. Make sure when you are done to stretch especially were it had been cooler these last couple of days.  This is the grind, before we know it,it will be time for region and state. Keep up the hard work.