WARM UP (5-10 minutes) and STRETCH
HIKE/RUN: One hour. Wear a light pack with a water bladder or a water bottle belt to carry food and water with you. Fast hike the hills and easy jog the flats and downhills. Find some trails, bring your dog, and your camera. Explore a trail you have never taken. Bring a trail map and adlib as you go. Have fun with it. Every 10 minutes or so, sip some water. Every 20 minutes or so, eat 50-100 calories of food, gel, or an energy bar with more water.
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