new frontiers

The results from last weekend are a clear indication that we are doing good work and making great progress. Many factors are making a difference, but certainly a solid focus on health, recovery, and iron supplementation is paying dividends. Keep that focus!

And I would be remiss if I didn't point out that our improvements are not just a matter of improved fitness. Yes, solid fitness was on display on Friday. But so too was tremendous heart. For that, a sincere congratulations!

And a challenge - make these new frontiers your permanent home, and not just a short vacation spot!

mon - (9:30 AM) aerobic running + technique strides + supplemental work
tue - (9:30 AM, cinder loop at park)

w= 2 x 2000 + 2 x 1000, r= 4'/2.5'; m= 2 x 3200 + 2 x 1600, r= 5'/3'

pace is 3+% faster than current race pace; + general strength
wed - light aerobic running + recovery work
thu - aerobic running + 6 x 90 (30s + 30f + 30s)
fri - (3:30 PM, cinder or road at park) 80% run or 85% AT run

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

non-XC group:

tue - 80% run, w= 6 miles / m= 8 miles

fri - aerobic fartlek; 5' + 4' + 3' + 2' + 1'