***NOTE ABOUT UPCOMING WEEK: this week (and next) will see your highest weekly mileage levels for the year. After racing over a challenging course, and competing well, we need to make sure that we take care of recovery. Along those lines, with this week's high mileages, we will have somewhat of a lower intensity week. Monday's workout is listed below. Most likely, Wednesday will be a long threshold effort at a 'marathon pace', or MP. The women will run 7-8 miles at MP, while the men will run 9-10 miles at MP. We will discuss specific paces, but you can ballpark your MP by adding 30" to the threshold pace from last Wednesday's effort. Also, we will focus a lot this week on STRETCHING. You should also be stretching on your own before bed each night.
for Monday:
1. warm-up circuit + 2 mile wu to park
2. 7 x long hill on grass @ ~5k pace with jog back recovery
3. 6 x 100m on flat grass section at good speed with slow jog back recovery
4. easy cd according to mileage target
5. strength & conditioning at Wardlaw - 5:30 PM
m+w800: 10 x 100m hill sprints at park on grass
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