new frontiers

OK, stop, look up. That's right, look up, to the top of the blog. Read the subtitles...by endurance we conquer...and...the two most powerful warriors are patience and time. Have you noticed those before? In many ways, those two subtitles are the cornerstones of our program and played major roles in the weekend we just experienced. Continued commitment to those cornerstones will bring more weekends like Boston, and even better weekends than Boston. Guaranteed.

We'll use the first half of this week to make sure we've recovered from racing. Tuesday's workout will adhere to 85% efforts and not faster, so it shouldn't be too taxing of a workout. Friday will be anaerobic work in the morning. A small number will race in Birmingham this week, your schedule will be different than below.

***DON'T JUST LOOK AT THE WORKOUTS - READ THE COMMENTS : )
monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides

tuesday
800j, mcmillan wu
+ AT running on track: 6-8 x 1000 @ AT, r= 1'
OR progression run off track for those not recovered
+ general strength circuit at track

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

thursday
800j, dynamic wu
+ light aerobic running
+ 5 x 90m (30 acc + 30 float + 30 acc)
+ hip circuit

friday (6:00 AM)
800j + mcmillan wu
+ anaerobic interval on track, 12-16 x 400, r= 90"
OR 6400m of 400 @ above AT + 400 @ MP
+ general strength circuit at track

saturday
aerobic running on your own
+ stretching

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

800 group:
Tue - 2 x 1000, 2 x 600, 6 x 400, r= 4', 3', 2'
Fri - 5 x 400, r= 5'