transitions

Some will travel to Jacksonville hoping to advance to Des Moines, some continue to train for the US Jr Nationals, and others begin the whole process anew later this week.  In addition, we welcome some new team members to the blog.  The new annual plans for 2012-13 are in production and will be emailed to everyone soon.  Whether new or old, take a minute to read the two subtitles to Buzz Runs.  Important concepts are in those subtitles.  Take them to heart!

those training for the NCAA East Preliminary Round:
mon (8:00?8:30 AM) - m10k: 16x200 @ VO2max / m800: aerobic run
tue (9:00 AM) - light aerobic running or OFF; (1:00 PM) depart for FL
wed (tbd AM) - light aerobic running + 2-3 x 200 @ RP
thu (tbd AM) - shake-out run; (PM) m800 prelims / m10k final
fri (tbd AM) - shake-out run; (PM) m800 quarterfinals
sat (tbd AM) - aerobic running + stretching
sun (tbd AM) - aerobic running + cool-down exercise; travel to atl

those training for US Jr Nationals:
mon - light aerobic running + technique strides
tue - 12 x 300 @ VO2max(slightly faster than 3k pace), r= 1'
wed - medium long aerobic running + barefoot strides
thu - light aerobic running + 5 x 70m (30 float + 40 sprint)
fri - 2 miles @ AT + 1 mile jog + 12 x 200 @ VO2max, r= 45"
sat - aerobic running + stretching
sun - long aerobic running + cool-down exercises + recovery

those returning to running:
mon - stretching & mobility + OFF or crosstraining
tue - stretching & mobility + OFF or crosstraining
wed - stretching & mobility + OFF or crosstraining
thu - stretching & mobility + OFF or crosstraining
fri - stretching & mobility + light aerobic running
sat - stretching & mobility + OFF or crosstraining
sun - stretching & mobility + light aerobic running