workout of the day & weekend

For Friday, Mar 2

Here's a quote from Emil Zatopek, contributed by Mary. Appropriate considering the weather we had today!

"If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to." - Emil Zatopek

all:
1. mobility - hip crossover, scorpion, pyramid pose
2. foot drills
3. 2 mile wu + 4 x 40m starts
4. 3 x 1000m, r= 3' + 4 x 600m, r= 3' + 4 x 400m, r= 2'
Between each set take a 5' recovery
v= 5k or better
5. 2 mile cd
6. inverted hamstring x 10 + revolved triangle pose x 3

weekend running:
Get to the trails if at all possible, make an effort!
women= 16-20 miles
men's md= 18-22 miles
men's distance= 24-28 miles

workout of the day

For Thursday, Mar 1

notes:
1. reminder, strength-training at 7:00am
2. light running in morning, 3-4 miles
3. basketball game at 9pm on Thursday, avoid parking at coliseum

women & mmd:
1. mobility - iron cross, inverted hamstring
2. foot drills
3. distance run
men= 6 miles
women= 4-5 miles

men's distance:
1. mobility - iron cross, inverted hamstring
2. foot drills
3. 8-10 miles w/ middle 6-8 miles at steady pace
(note: weather forecast is for rain, if able to do workout on track we will do that instead)

workout of the day

For Wednesday, Feb 28

women & mmd:
1. mobility - hip crossover, scorpion, hand walk
2. foot drills, hurdle walkovers, 5' abs
3. distance run
m= 7 miles
w= 5-6 miles
4. 6 x barefoot strides on grass
5. downward dog pose (+ 10 x waterjump for 3000SC)

men's distance:
1. mobility - hip crossover, scorpion, hand walk
2. foot drills, hurdle walkovers, 5' abs
3. distance run, 10-12 miles
4. 6 x barefoot strides on grass
5. downward dog pose (+ 10 x waterjump for 3000SC)

workout of the day

For Tuesday, Feb 27

women & mmd:
1. mobility, dynamic foot drills
2. 2 mile wu + 3 x 40m bounding
3. 9 x 400m, r= 200j
(3 @ 1500 pace, 3 @ 1500 pace + 2-3", 3 @ 1500 pace)
4. 4 x 120m ins & outs
5. 2 mile cd + yoga stretching

men's distance:
1. mobility, dynamic foot drills
2. 3 x 40m bounding
3. 10-12 miles relaxed running
4. 4 x 120m ins & outs
5. yoga stretching

workout of the day

For Monday, Feb 26

AM: start back strength-training
6:45am at coliseum
8:30am at Wardlaw
run 3 miles

PM:
women & men's md:
1. mobility, balance, foot drills
2. 45-60 minutes easy running
3. 3 x 200m cut-downs

men's distance:
1. mobility, balance, foot drills
2. 2 mile wu
3. 6 x 1600m @ 10k pace, r= 3'
4. 2 mile cd