for the weekend, Nov 22-23

for Saturday:

long aerobic running on own according to mileage target
yoga stretching

for Sunday:

women - off (or easy aerobic running on own if mileage needed)
men - easy aerobic running on own according to mileage target
+ stretching

for Friday, Nov 21

3:30PM - at track

1. warm-up circuit
2. 1.5 mile wu to park + 2 x 200m starts w/ jog back recovery
3. fartlek/tempo on cinder loop

3 x 1' hard w/ 2' easy +
2 laps at hard tempo pace +
3 x 2' easy w/ 1' hard

4. easy cd according to mileage target
5. daily health exercises in coliseum

For Thursday, Nov 20

ON YOUR OWN TODAY

aerobic recovery running according to your mileage target
stretch

for Wednesday, Nov 19

1. warm-up circuit
2. 1.5-2 mile wu + 2 x 200m starts w/ jog across recovery
3. 1200 + 800 + 600 + 600, r= 5'/4'/3' @ FAST
4. easy cd according to mileage target
5. daily health exercises

m+w800:
billat intervals, 250's @ vVO2max w/ equal recovery

current official foosball rankings

1. p.O.B.
2. The Law
3. COACH
4. JerS
5. G Sod

Making the jump to the #2 spot this week is The Law with a big Monday push, two solid wins over JerS and COACH. JerS drops two spots to #4, his loss to The Law today coming on the heels of a loss to COACH late last week. G Sod enters the rankings for the first time this season after knocking of then #5 TGuG. And many speculate that p.O.B. might be the best there is pound-for-pound, but plenty of foosball left to play.

for Tuesday, Nov 18

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

1. warm-up w/ strength & conditioning coach
2. aerobic conditioning according to mileage target
3. 4 x 150m 'light & fluid' on grass
4. yoga stretching
5. daily health exercises

for Monday, Nov 17

1. warm-up circuit + hurdle drills
2. aerobic recovery according to mileage target
3. 3 x 200m 'light & fluid' on grass
4. 3 laps, barefoot running
5. daily health exercises

m+w800:
3 x 600m, r= 6'