what do you expect from yourself

With the race on Friday, this will be a short week. Yet it is also the last big volume week before we begin a taper to the championship meets. As always, rest and recovery are very important and you should aim to have a great week working your personal recovery plans. The workouts have been progressing well, so let's focus on another solid day for Tuesday and then EXPECT to run fast times at the end of the week.

What do you expect from yourself? Your expectations are the ones that matter most!

mon - aerobic running + techninque strides + supplemental work
tue - (3:30 PM, cinder loop at park)

w= 1 x 1k + 4 x 500, r= 2.5'/1.5'; m= 1 x 1mi + 4 x 800, r= 3'/2'

pace is 3+% faster than current race pace; + general strength
wed - light aerobic running + recovery work
thu - aerobic running on own, travel to Charlotte
fri - AM shake-out run; PM race; w= 5k / m= 8k

sat - on your own, light aerobic running
sun - (8:00 AM? departure) long aerobic running on trails

non-XC group:

tue - speed development on cinder loop in spikes

thu - (6:15 AM) 85% running on track; 6-8 x 1000, r= 40-60"