week of Mar 22-28

*OK, so we've heard you. Some discussion, I suppose, about a desire to sleep in some this week as it is spring break. We have amended practice times to accomodate you. Also, for women, have not indicated any morning runs this week. Men can run in morning as/if needed. So we've done our part. Now you do yours! 'Sleeping in' CANNOT serve as an excuse to stay up late.

Your effort in the two hours of day at practice is important. But how you manage the other twenty-two hours each day is a clear indication of your real desire to excel. Make no mistake about that. And your value as a teammate is not just determined by how fast you run, but by how you encourage each other and how you hold each other accountable.

*those participating in the DiSC communication program on Wednesday (1:00PM for women and 3:30PM for men), make sure you complete online survey assessment by Monday.

monday (1PM) - aerobic running + sprint drills + 5 x 90 (30f+30s+30f)
tuesday (1PM) - anaerobic intervals or repetition running
wednesday (10AM) - aerobic running (800 group: either 2 x 500 or 3 x 300)
thursday (1PM) - aerobic running + 6 x 100 cut-downs
friday - NO PRACTICE - on own; light aerobic running + 2-3 x 200
saturday - MEET (short shake-out run in AM)
sunday (10AM) - long aerobic running, meet at coliseum at 10:00AM

*strength & conditioning at Wardlaw on tue / general strength on thu
*steeple waterjump practice on wed

women's daily mileage:
mon= 6
tue= 9
wed= 6
thu= 7-8
fri= 5-6
sat= 8
sun= 12
total= 53-55 miles