5:30 AM: Meet at Gazelles and warm up to Wilke

7:00 AM: Meet at Gazelles and warm up to Wilke

8:15 AM: Meet at Gazelles and warm up to Wilke

5:30 PM: Meet at Gazelles and warm up to Wilke

Portland, Maine / Wineglass: Diagonals

St. George / Chicago: 5-7 Mile Recovery

If your Saturday long run was more than 18 miles or 3 hours, do a recovery run instead of the Gazelle workout.