happy 2012

Please text your mileage for last week. Still haven't gotten mileage numbers from several of you for the last few weeks - be prepared to explain why on Wednesday :)

Excited about seeing everyone on Wednesday, excited about getting back to work, excited about the upcoming track season - hope you are too!


monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday (on your own)
800j, mcmillan wu
+ aerobic fartlek: 5', 4', 3', 2', 1' w/ equal time recovery
(note: 'hard efforts' at varying intensity, recovery at ~ marathon pace)
(800m - you can do this fartlek or repeat the fartlek from last friday)
+ general strength circuit

wednesday (9:30 AM)
(depart locker room for river)
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass

thursday (9:30 AM)
800j, dynamic wu
+ light aerobic running
+ 4 x 150 strides w/ 2 x 20m sprint segments
(800m - 10 x short hill sprints at park)
+ mcmillan core

friday (9:30 AM)
800j + mcmillan wu
+ 80% running on park lake loop or at river
+ general strength circuit at track

saturday (on your own)
aerobic running
+ stretching

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