from tobacco road

For Friday, March 23

(for those not competing at WF, below is Friday's workout and the weekend running)

1. mobility - hip crossover, scorpion, leg swings
2. foot drills
3. 2 mile wu + 2 x 60m starts
4. workout
a. (mmd) 5 x 300m, r= 4'; v= <800m pace
b. (men's distance) 20 x 400m, r= 1';
v= (5 at 10k pace-4") + (8 at 10k pace) + (5 at 10k pace-4") +(2 at 10k pace-8")
5. 2 mile cd
6. yoga - downward dog + pyramid
(post results to comments or email coach)

weekend running:
women=16-20 miles
mmd= 18-22miles
men's distance= 24-28 miles

wednesday & more

Great efforts today for those in town. A little warm for the longer workout, but absolutely great weather otherwise. For those who are away, email or post to comments the results of your efforts today, we're anxious to hear. Hopefully everyone is in full recovery mode by now. We all know what that means and how very important that is.

For Wednesday, March 21

8:00am - strength-training at Wardlaw
10:00am - practice

1. mobility - handwalk, leg swings + dynamic foot drills
2. easy distance run
women= 4-5 miles
mmd= 6 miles
men's distance= 9-11 miles
3. 4 x 250m on track or grass, r= 150j; "light & fluid"
4. balance w/ inverted hamstring
*5' abs + hurdle walkovers for those not lifting*
*some light hurdle work for 3kSC*
REMINDER - 1:30pm TRAVEL


For Thursday, March 22 (those not traveling)

1. foot drills
2. distance run + light strides on grass
women= 4-5 miles
mmd= 6-7 miles
men's distance= 8-10 miles
(don't forget commitment to morning running!)

Friday's workout will be posted later!

tuesday torching

For Tuesday, March 20

***10:00am for 3000mSC; 10:30am for all others***

1. mobility - hip crossover, scorpion, leg swings
2. dynamic foot drills
3. 2 mile wu + 4 x 60m starts
4. workouts:
a) 400+200+500+200+600, r= 3', 3', 3', 8'
v= <1500m goal, 600m faster
1.5 miles light running
4 x 200m good swing, r= 200j

b) (3kSC) 800+1200+600+400SC; r= 1'15", 1'45", 1'15"
2 miles light running
6 x 300m cut-downs

c) 6 x 1600m, r= 1'30
v= 10k goal

5. 2 mile cd
6. yoga - downward dog, extended triangle

NOTE: bring something for nutrition to jumpstart recovery asap!

monday menu

For Monday, Mar 19

REMINDERS:
***Monday strength-training at 8:00am in Wardlaw
***Monday practice time - 10:00am

all:
1. mobility - hip crossover, scorpion, handwalk w/ downward dog
2. foot drills
3. quality distance run:
women= 4-5 miles
mmd= 6 miles
m800= 4 miles
men's distance= 10-12 miles
4. 6 x 120m ins & outs
5. hurdle drills
6. yoga - pyramid + revolved triangle
(light afternoon run on own of 3-4 miles)