#fortitudine vincimus

Headed out for a run today on some trails near where I live not expecting much.  With a broken heart for two weeks, a sharp pain in the back, aching knees, and what feels like a broken foot, #oldmanrunnerproblems, my recent runs have not been much to speak of.  But the weather was perfect and early on there was strength in my knees and a bounce in my stride that had been missing lately.  After adding an extra loop to lengthen the run to eight miles from the planned six, I was just about to merge from one trail to another when I heard a thundering through the music playing in my ears.  Just in time I glanced right to see five horses flying down the trail I was about to enter.  I quickly yielded to the thoroughbreds, #5x1000lbsofmuscle>coach, then followed behind them as the trail began to climb upwards.  For the next ten minutes each time I closed the gap one of the riders would look back and shout to their group and they would increase the pace.

Eventually though I caught and passed the last horse and as I approached the next one heard from behind "runner on your left".  This continued as I passed each successive horse until finally I took "the lead" just before a wooden bridge.  Once clear I began to open up a gap, and the race was over, #fortitudine vincimus :)

Wanting the best for all who are racing this weekend!

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM, on track)

800j, mcmillan wu

+ w= 2400m @ 85% + 10' light running + 6 x 200 @ 95%, r= 100j
+ m= 3200m @ 85% + 10' light running + 6 x 200 @ 95%, r= 100j
(HIT TIMES, DO NOT GO FASTER)

+ general strength circuit at track

wednesday

400j + dynamic foot drill wu

+ (those traveling) light aerobic running or OFF
+ (those not traveling) aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

(those traveling)
travel to Kernersville, NC (8:30 AM departure)
+ light aerobic running on xc course
+ 3-4 starts from starting line
(those not traveling)
800j + dynamic wu

+ light aerobic running

+ 2-3 x fast striding on grass
+ 6 x 40m fast striding on ramp w/ walk recovery

+ hip work and/or mcmillan core

friday

light shake-out in AM
+ COMPETITION; m8k - 10 AM / w6k - 11 AM
(those not traveling, time-tbd)

800j, mcmillan wu
+ 7 x 800 on track @ 5k GP, r= 1'

+ 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