learning

A week ago we said we would know a lot more about ourselves after the week, individually and as a team.  Some good things happened over the course of the week to demonstrate our fitness gains.  The weekend revealed some areas to improve.  We've got to examine and then do better with our positioning in the early stages of the race...and we've got to demand a high level of commitment from everyone in our program.  You're on your own for three days this week, so let's make sure we're bringing our best to practice each day.  A number of us are dealing with health issues, let's make every effort this week to improve in this area also!

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 cinder loop)

+ 1200's @ 90%, then cut-down (w= 5x, r= 2.5' / m= 8x, r= 2')

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 100, 110 120, 130, 140, 150, 160 in spikes

+ mcmillan core

friday (6:00 or 6:45 AM)

800j + mcmillan wu
(on park cinder loop)

+ 5-6 miles; 1 loop @ above AT pace + 1 loop @ marathon pace)

(begin and end w/ marathon pace; 5 mi=9 loops+180m / 6 mi=11 loops+30m)

+ general strength w/ foot drills in sand & balance exercises

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery at training room