there's no place like home

"It was shortly after that Cassidy began to notice something very strange in his training: it was nearly impossible to make himself hurt...in the afternoon he thrashed himself through his distance run or interval workout and finished somewhat itchy, as if something were up.  This night he told Denton about this strange sensation of invulnerability.  Cassidy admitted to being very puzzled.

But the Olympian just settled back against the porch step, sipped his coffee and smiled warmly at the miler.

"How nice," he said, "for you to have arrived on time."  - Once a Runner


For those done competing for the season, time for a well-earned and much needed break.  Two weeks, at least ten days of no running.  You can begin light running at the end of the second week, or continue to full two weeks off.  HOWEVER, you should work on stretching and mobility throughout. When you do return to running, keep it very light.  Also, as you return to running, you can add cross-training.  Explore different modes of cross-training, find out what you enjoy doing.

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monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (9:30 AM)

+ 10k & 3000SC: ~20' @ AT + 1600j + 2-4 x 300 cut-downs
+ 1500m:  4-6 x 400 @ 105% of 1500 RP, r= 3' (400j)
+ 800m:  11 x 200 cut-downs, r= 90"

+ strength & conditioning

wednesday (9:30 AM)

400j + lunge matrix wu

+ light aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (time - tbd)
1500m & 10k: light aerobic running + 2-3 x 200 @ RP
800m, 3000SC, 5k: tbd

friday
1500m & 10k: AM shake-out + ACC CHAMPIONSHIPS
800m & 3000SC: in AM, light aerobic running + 2-3 x 200 @ RP
5000m: tbd

saturday
800m & 3000SC: AM shake-out + ACC CHAMPIONSHIPS
5000m: in AM, light aerobic running + 2-3 x 200 @ RP
1500m & 10k: tbd

sunday,
800m, 1500m, 5000m: AM shake-out + ACC CHAMPIONSHIPS
3000SC & 10k: tbd

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