Women...significantly ahead of last year and showing a lot of potential...solid efforts on Saturday as a whole but still much improvement can be made by everyone...level of commitment is great to see and attitude of team is great...keep it up!
Men...very scattered results on Saturday and some people with great credentials not showing up yet...but not only has our aerobic ability developed greatly in last few years, so too has my confidence in you...we'll bring things together as we progress through the meets...I like how the men are thinking and planning, but where do pride and toughness factor into the equations?
The upcoming week is listed below, keep in mind we will not meet for the long run on Sunday. Friday's effort will be at the park; 2 miles @ 80% will be either on the lake loop or the cinder loop and the hill loop goes around the tennis center. The workout will vary for the different groups, generally will be 80% running + hill loops + 80% running + hill loops + 80% running. The variety will come in the volume of 80% running and in the number of hill loops run.
monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides on grass
tuesday (6:00 AM)
800j, mcmillan wu
(on park grass adjacent to 10th Street)
women: 10-12 x (200 + 300) @ 6k xc pace, r= 90"
men: 20-24 x 300 @ 10k xc pace, r= 90"
+ general strength circuit at track
wednesday
400j + dynamic foot drill wu
+ aerobic running
+ hurdle walkovers
+ barefoot strides on grass
+ foot drills in sand & balance exercises
thursday
800j + dynamic wu & speed ladder
+ light aerobic running
+ 5 x 150 fast striding
+ mcmillan core
friday (6:00 AM)
800j + mcmillan wu
+ 2-3 x (2 miles @ 80% + 2-3 x tennis ctr hill loop)
+ general strength circuit
+ foot drills in sand & balance exercises
saturday (on your own)
aerobic running
+ stretching
sunday (on your own)
long aerobic running
+ cool-down exercises
+ recovery
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