happy holidays

1. Did I send coach my mileage for two weeks ago? If no, go to #3
2. Did I send coach my mileage for last week? If no, go to #4
3. Stop everything, text coach my mileage for two week's ago. Go to #2
4. Stop everything, text coach my mileage for last week.

Due to time constraints I was unable to put the above in flowchart form, but I think you will still get the message!

Happy Holidays and a Happy New Year to you and your family!

monday
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday
800j, mcmillan wu
+ strong aerobic running @ 80%; w= 7-8 mi, m= 8-10 mi
(800m types: 10-12 x 200, r= 200j; w= 36-38 / m= 30-32)
+ general strength circuit

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass

thursday
800j, dynamic wu
+ light aerobic running
+ 8-10 x fast striding
+ mcmillan core

friday
800j, mcmillan wu
+ aerobic fartlek: 4 x 90sec + 4 x 60sec + 4 x 30sec + 4 x 15sec
('hard' efforts @ ~5k pace / equal time recovery @ ~ marathon pace)
So, 26 minutes total - 90 on..90 off..90 on..90 off..90 on..etc
+ general strength circuit

saturday
aerobic running
+ stretching

sunday
long aerobic running
+ cool-down exercises
+ recovery strategies