next year in terre haute

*TEXT OR POST TO BLOG COMMENTS LAST WEEK'S MILEAGE*

Hopefully the holidays have been good for you...Happy New Year!  Over the break I read Alberto Salazar's book "14 Minutes".  Salazar recounts his family's Cuban heritage and how he often heard the phrase "next year in Havana" from his father and other Cuban exiles as they affirmed their desire to return one day to their homeland.  Maybe the title of this blog can have some significance to us.  But first, the track beckons!

Below is the week ahead, we will set the practice times for Thursday and Friday as we get a better idea of the weather.  Most likely we will meet mid to late morning on those days however.  Note for those on the XC rosters last fall we have a ~30 minute compliance meeting in the Tech Center at 1:00 PM.

monday

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ aerobic fartlek: 5', 4', 3', 2', 1' w/ equal time recovery

(note: 'hard efforts' at varying intensity a little faster than threshold

pace, 'recovery efforts' at ~ marathon pace)
(pbar, srob, momc: 12 x 400 @ 95%, r= 200j)
(m800: 12 x 300 @ 95-100%, r= 300j)

+ general strength circuit

wednesday (RETURN TO CAMPUS)

400j, dynamic foot drills

+ aerobic running

+ barefoot strides on grass

thursday (time - tbd)

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 4 x 120 on track (40-40-40)

+ mcmillan core
(***those on XC rosters last fall - 1:00 PM in Tech Center***)

friday (time - tbd)
800j, mcmillan wu
+ strong aerobic running @ 80%; w= 7-8 miles, m= 9-10 miles
(pbar, srob, momc: tbd)
(m800: tbd)
+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room