re-focus and re-commit

Hopefully everyone had a great break and is anxious to get back into the regular groove of practice. We have two weeks of practice before exam week. And as of now, we are not planning to meet for practice during exams. Of course, training for that week will be posted and you should still have a productive week of running. Let's make sure we take full advantage of the next two weeks!

A small group will compete in either the 1000m or Mile events at our first indoor meet on Saturday. We will finalize the squad list in the next couple of days.

Some things to focus on in the next three weeks...

- return our aerobic endurance to mid-October levels, thus setting the stage to take it even higher in the subsequent six to eight weeks.
- revisit our individual recovery strategies; including daily health, nutrition, and sleep.
- confirm our commitment to iron supplementation.

weekly schedule:

monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday
800j, mcmillan wu
+ aerobic fartlek on track: 5', 4', 3', 2', 1' w/ equal time recovery
(note: 'hard efforts' at varying intensity, recovery at ~ marathon pace)
+ general strength circuit at track

wednesday
OFF, no running

thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 fast striding in spikes
+ mcmillan core

friday
800j + mcmillan wu
+ 80% running on park lake loop
+ general strength circuit at track

saturday (ON YOUR OWN, or compete at indoor meet)
aerobic running
+ stretching

sunday (time - tbd)
long aerobic running at Kennesaw or River
+ cool-down exercises
+ recovery at training room