for Friday, Oct 17

those traveling to meet:
depart from coliseum for airport at 7:30AM
light aerobic running over race course according to mileage target
+ light strides

those not traveling:
***6:15AM at track***
1. warm-up circuit + 1.5-2 miles wu + strides
2. 3 mi. hard run on track (m800= 2 mi. hard / w800= 1.5 mi. hard)
3. easy cd according to mileage target

for Thursday, Oct 16

***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. hurdles w/ technique strides on grass
4. barefoot jogging on grass, time permitting
5. 5:15 PM - strength & conditioning on track
6. stretching + roll plantar fascia

halfway around the world

On the ride back from the river last Friday, the men were engaged in a conversation about group projects. I was only half-listening. As a middle-aged man I find that I'm not usually too interested in the conversations you guys have. No offense, I really don't care who the best hitters in baseball might be, or any of the other daily debates you have! I'm sure you would find my conversations equally uninteresting. But for some reason, the conversation about group projects sparked my interest. Information put forth ranged from not all the members of a group contributing fairly to the number of hours spent working on the project. Maybe one group spent 10 hours per group member. Another spent 30 hours per group member, or for the five group members a total of 150 man-hours. Interesting, I thought. In presenting the final outcome, how confident must you be knowing that you spent 10 hours, or 30 hours, preparing for it? What about 50 hours, or even 75 hours? Talk about confident! If that much time was spent working on the project, how extraordinarily confident would you be about the outcome?

Well, we have a group project that will be presented on three occasions over the next five Saturdays. How confident will you be knowing that all have contributed solidly during the preparation period? How confident will you be knowing the following:

11 women racing have spent a total of 1206 woman-hours preparing for this project.
11 women racing have spent 110 hours per woman preparing for this project.
11 women racing have run 798 miles per woman preparing for this project.
11 women racing have run a combined 8773 miles preparing for this project.
Or better put, 11 women have run from Atlanta to Seattle approximately FOUR times perparing for this project.

15 men racing have spent a total of 2217 man-hours preparing for this project.
15 men racing have spent 148 hours per man preparing for this project.
15 men racing have run 1267 miles per man preparing for this project.
15 men racing have run a combined 19,003 miles preparing for this project.
Or better put, 15 men have run damn near halfway around the world preparing for this project.
(edit - as pointed out in the comment section, it is just about 25,000 miles around the equator, so 15 men have run three-quarters of the way around the world in preparation!)

IS THAT ENOUGH TO MAKE YOU CONFIDENT? And to prepare even more...

for Wednesday, Oct 15
1. warm-up circuit + hurdle drills
2. 1-2 mile warm-up to park lake loop
3. tempo run
w= 7 mile run @ LT+25-30"
m= 9 mile run @ LT+25-30"
m+w800= 4 x 1 mile @ LT, r= 1'
4. easy cd according to mileage target
5. static stretching + roll plantar fascia

for Tuesday, Oct 14

***10:30 AM***

1. warm-up
2. aerobic recovery according to mileage target
3. 3 x 300m on grass 'light & fluid'
4. 4 laps barefoot jogging on grass
5. STRETCHING + roll plantar fascia
6. LUNCH

for Monday, Oct 13

***10:30 AM- at track***

1. warm-up circuit
2. 1.5-2 mile wu to park + strides
3. 600's w/ uphill then downhill @ vVO2 max (i.e. 3k) pace, r= 3'
w= 7 x 600, m= 8 x 600
4. easy cd according to mileage target
5. stretching and roll plantar fascia
6. (1:00 PM) strength & conditioning at Wardlaw
7. LUNCH RIGHT AFTER S&C

m+w800: if here, 5 x 600; if away, fartlek of 6 x 2' hard, 2' easy