for Friday, Dec 14

***The holiday training schedule has been attached to an email sent to everyone. Don't forget to reply so that we know everyone has received it and understands it. Also, note that there are two parts to the attached excel spreadsheet, with the tabs found on the bottom of the page. One is the Christmas 07 training schedule, the other is the menu of workouts to choose from when indicated on the schedule. Start the schedule tomorrow with the indicated workouts listed for Friday. If you have any questions, contact one of us.

Happy Holidays!

for Thursday, Dec 13

1. stretching - calves
2. warm-up circuit
3. aerobic recovery
w= 5 miles / m= 8-10 miles / w800= 3 miles / m= 6 miles
4. 5 x 100 strides on grass
5. static stretching

for Wednesday, Dec 12

1. stretching - quads/psoas
2. warm-up circuit
3. 2 mile wu to park
4. 200's @ vVO2max, r= equal time recovery
5. 2 mile cd + mobility

for Tuesday, Dec 11

1. stretching - hamstrings
2. warm-up circuit
3. aerobic recovery
w= 6 miles / m= 8-10 miles / m800= 6 miles / w800= 4 miles
4. 3 x 250m 'light & fluid'
5. static stretching

for Monday, Dec 10

*remember, strength & conditioning twice this week when it fits your schedule; also at least two morning runs this week according to your schedule

1. stretching - calves/achilles
2. warm-up circuit
3. 1-2 mile wu to park
4. hill workout
m+w distance= 5-6 x two-hill loop, then easy running for 4-6 miles back to campus
m+w mid-distance= 2 x 10 reps on short hill, then 2-4 miles back to campus
5. posterior tibialis + static stretching