one clear day

(blogger's note: the only mountains I've actually climbed are metaphorical, but they didn't seem any less real to me.)

I love mountain climbing; the idea, the planning, the challenge, the physical training, the uncertainly, the technical skill, the lack of guaranteed success, the creativity, the courage. I'm talking big mountains, real mountains, like Everest.

Having never lived near such mountains or even traveled to such mountains, I do what anyone else would do - I read about them, about climbing them, a lot.

In short, an expedition is planned, equipped, provided for. A large group makes its way to a base camp (i.e. practice every day at 3:30pm). The expedition then advances from one camp to the next, each camp higher, each camp harder (i.e. training). At the highest camps, it is necessary to even descend to a lower camp to consolidate gains in altitude acclimatization (i.e. the taper). All along the number of individuals who make it to each successive camp grows smaller until, finally, the expedition attempts to get the largest possible number of individuals to the highest camp below the summit (i.e. where we are today).

Then, on one clear day, those at the highest camp make a summit bid. On one clear day, they set out where the air is thinnest, where guarantees are not made nor asked for. On one clear day, they set out to etch their names alongside those whose did, knowing there is equal chance they will rest with those who did not.

The forecast for this weekend is clear...will you make a summit bid?

workout of the day / rest of week

those competing this weekend:
For Wednesday, Feb 21
1. mobility - hip crossover, scorpion, leg swings
2. balance work & foot drills
3. 1.5-2.o mile wu + light strides
4. 200's @ mile pace, r= 400j
6 or 8 - your choice
5. 1.5-2.0 mile cd
6. downward dog, pyramid pose
OR OFF

For Thursday, Feb 22
optional light run in morning
travel

those not competing this weekend:
For Wednesday, Feb 21
1. mobility - hip crossover, scorpion, leg swings
2. balance work & foot drills
3. distance run
women= 5-6 miles / men= 8-10 miles
4. downward dog, pyramid pose

For Thursday, Feb 22
2-3 mile wu
4 mile tempo run
2-3 mile cd

For Friday, Feb 23
distance run
women= 5-6 miles / men= 6-8 miles

weekend running
women= 12-16 miles / men= 22-26 miles

workout of the day

For Tuesday, Feb 20

Notes:
1. Reminder - 3:30 pm team meeting in locker room for those going to the meet this weekend
2. Despite the wind, AWESOME job with Monday's workout.

women & mmd:
1. mobility, downward dog, balance, foot drills
2. 5' abs
3. distance run
men = 6 miles / women = 4-5 miles
4. light strides on grass, weather permitting

men's distance:
1. mobility, downward dog, balance, foot drills
2. 5' abs
3. distance run, 8-10 miles
4. light strides on grass, weather permitting

workout of the day

for Monday, Feb 19

NOTES:
1. Reminder - no strength-training this week for anyone
2. If you miss practice on Monday due to a class conflict, you may do the workout listed on your own or you can do it at practice on Tuesday.
3. For those competing this weekend, this will be it for this week other than a little rhythm work, so let's focus on quality hard work.

women & mmd:
1. mobility - leg swings, iron cross, scorpion
2. foot drills
3. 2 mile wu + 3 x 40m starts
4. 3 x 200m, r= 300j @ mile pace
1 x 800m, r= 5' @ mile pace
1-2 x 400m, r= 400j @ mile pace-4"
1 x 600m fast
5. 2 mile cd, downward dog + pyramid pose

m800:
1. mobility - leg swings, iron cross, scorpion
2. foot drills
3. 1.5-2 mile wu + 3 x 40m starts
4. 400m+200m+300m+200m+400m, r= 6', 4', 6', 10'
5. 1.5-2 mile cd, downward dog + pyramid pose
(note: BMat - 400+200+300+600)

men's distance:
1. mobility - leg swings, iron cross, scorpion
2. foot drills
3. 2 mile wu
4. 6 x 1600m, r= 3' @ 10k pace
5. 1-2 mile cd, downward dog + pyramid pose