29:22.45

and then some...again.

What a fun weekend. I watched some great efforts, waited anxiously for texts, and refreshed timing websites searching for results. I was happy, thrilled, amazed, and proud...and then some. And I sit here tonight with full confidence we aren't just on some great lucky streak at the craps table. This streak is sustainable and not done yet - built on a foundation of the combined commitment of about fifty people doing the right stuff.

Tuesday's practice is at 6:00 or 7:00 AM. Women at 6AM, men at 7AM. If you're a male and you have an 8AM class, join the women at 6AM. Generally, if you raced on Saturday you will do the 4x1600; if you last raced on Friday, you will do the alternate k's.

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

tuesday (6:00 AM or 7:00 AM)
800j, mcmillan wu
+ 8000m of alternate 1k's (1k @ ~10k pace + 1k @ MP)
OR 4 x 1600 @ AT, r= 1'
OR m800: 600 + 500 + 400 + 300 + 200, r= 6', 5', 4', 3'
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ hurdle walkovers, barefoot strides, sand foot drills

thursday
800j, dynamic wu
+ light aerobic running
+ 3 x 200 fast, r= 600j
OR m800: 8 x 200 cut-downs
+ hip circuit

friday (AM - time tbd)
800j + mcmillan wu
+ 16-20 x 300 @ 3k or better, r= 1'
OR 10 miles @ 80%
OR 9 x 400 @ current pace - 3%, r= 3'
+ general strength circuit at track

saturday
aerobic running on your own
+ stretching
OR m800 (AM - time tbd) 2 x 500, r= 12'

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