for Friday, Sep 26

"You want my advice, for the athlete and the coach? Don’t care as much about your training as you care about your recovery. Why is that? Because if your recovery is good, then your training will be good. Always."
- Valeriu Tomescu, coach of Olympic marathon champ Constantina Tomescu-Dita

As we continue to stress, it's all about the recovery. Proper rest, nutrition, hydration, along with recovery running.


those traveling to meet:
depart from coliseum for airport at 9:00AM
light aerobic running over race course, according to mileage target
+ light strides

those not traveling:
men + m800 - 6:15AM at track
1. warm-up circuit + 2 miles wu + strides
2. 3 mile hard run on track (m800= 2 mile hard run)
3. easy cd according to mileage target

w800 - 3:15PM at track w/ 400 group
1.5 mile hard run

for Thursday, Sep 25

***3:30 PM - on track, ready to go***

1. warm-up w/ s & c coach
2. EASY aerobic recovery running according to mileage target
3. technique strides on grass
4. 5:15 PM - strength & conditioning on track

for Wednesday, Sep 24

1. warm-up circuit + hurdle drills

2. 1-2 mile warm-up to park lake loop

3. lactate threshold effort
w= 2 x 2 miles, r= 2' (1st @ LT+5", 2nd @ LT)
m= 3 x 2 miles, r= 2' (1st @ LT+10", 2nd @ LT+5", 3rd @ LT)

4. easy cd according to mileage target

5. static stretching + roll plantar fascia

m+w800: 10 x 100m hill sprints at park on grass

for Tuesday, Sep 23

***3:30 PM - on track, ready to go***

1. warm-up w/ strength & conditioning coach
2. aerobic recovery according to mileage target
3. 3 x 250m on grass 'light & fluid'
4. partner stretching - hamstring
5. roll plantar fascia

7:00 PM - at track; track & field team function w/ pizza

for Monday, Sep 22

1. warm-up circuit

2. 1.5-2 mile wu to park cinder loop + strides

3. 5 x 1000m @ ~pace for 800's last week, r= 2.5' for women; 2' for men

4. easy cd according to mileage target

5. strength & conditioning at Wardlaw - 5:30 PM

800 group - will run #1, #3, #5 of 1000's w/ appropriate group