It took hard work and great effort to get to Jacksonville. Advancing to Des Moines took all of that, and then some. For those new and those forgetful : ) refer to the 03/04/12 post for a description of 'and then some'. A little over a week from now we will toe the line with the nation's best at the NCAA Nationals in Des Moines.
Others continue to prepare for the USA Junior Championships in Bloomington, IN. And many now begin in earnest their return to running and laying the foundation for our success in 2012-13. By endurance we conquer!
Lastly, the blog connects us all, as long as you stay connected to it! Look for your new annual training spreadsheets in the next few days and FOLLOW INSTRUCTIONS please.
those training for the NCAA NATIONALS:
mon (10:00 AM) - m800: 600, 500, 400, 300, 200
tue (10:00 AM) - light aerobic running
wed (10:00 AM) - 3 x 200, r= 2' + 3 x 200, r= 3'
thu (10:00 AM) - light aerobic running
fri (10:00 AM) - 300, 200, 300 @ goal pace, r= 1'
sat (on your own) - light aerobic running + stretching
sun (tbd AM) - 2 x 3 x 150
those training for US Jr Nationals:
mon - light aerobic running + technique strides
tue - 8-10 x 400 @ VO2max(slightly faster than 3k pace), r= 1'30"
wed - medium long aerobic running + barefoot strides
thu - light aerobic running + 4 x 150m w/ walk recovery
fri - 400, 600, 400, 200 @ 1500 goal pace, r= 1' + 6 x 300 cut-downs
sat - aerobic running + stretching
sun - long aerobic running + cool-down exercises + recovery
those returning to running:
mon - stretching & mobility + light aerobic running
tue - stretching & mobility + OFF or cross-training
wed - stretching & mobility + light aerobic running
thu - stretching & mobility + light aerobic running
fri - stretching & mobility + light aerobic running
sat - stretching & mobility + OFF or crosstraining
sun - stretching & mobility + light aerobic running
