for Friday, Dec 5

1. warm-up circuit
2. 10MT - centered breathing, visualization of workout
3. 1.5-2 mile wu to park cinder loop
4. fartlek: 5', 4', 3', 2', 1' @ 85% w/ equal recovery @ 65%
5. easy cd according to mileage target
6. daily health exercises

current official foosball rankings

1. p.o.B
2. The Law
3. JerS
4. COACH
5. TGuG

The topsy-turvy foosball season continues. The Law, having a hot week with wins over all the top contenders, nearly wrestled the top ranking away from p.o.B. But in a heated mid-week contest, p.o.B came out on top, and with wins over JerS, moves into the #1 position. COACH continues to amaze, clearly demonstrating that mental toughness can make up for aging reflexes. As the grind of the season begins to take its toll, many pollsters believe that toughness will reign supreme.

for Thursday, Dec 4

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

1. warm-up w/ s & c coach
2. 10MT - centered breathing, visualize best performance
3. aerobic recovery running according to mileage target
4. hurdles w/ technique strides on grass
5. (5:15 PM) strength & conditioning on track
6. daily health exercises

for Wednesday, Dec 3

1. 10MT - centered breathing, visualize best performance
2. warm-up circuit
3. aerobic conditioning - progression run according to mileage target
(begin run at easy pace, increase pace thru run w/ last 20-25% @ MP)
4. 2 laps barefoot running on grass + daily health exercises

m+w800: aerobic recovery according to mileage target

for Tuesday, Dec 2

***3:30 PM - at track ready to go***

1. warm-up w/ strength & conditioning coach
2. 10MT - more centered breathing
3. aerobic conditioning according to mileage target
+ 1 x 400m good swing
4. yoga stretching + daily health exercises

m+w800:
6 x 100, r= 100j + 6 x 200, r= 200j + 6 x 300, r= 300j
(m= 14 / 30 / 48)
(w= 15.5 / 33 / 52.5)

for Monday, Dec 1

1. 10 Minute Toughness (10MT) - centering breath
2. warm-up circuit + hurdle drills
3. aerobic recovery running according to mileage target
4. 3 x 150m on grass, 'light & fluid'
5. 2 laps barefoot running on grass
6. (5:30PM) strength & conditioning at Wardlaw