south florida invasion

"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.

#WATT

monday (8:30 AM)
1500m: 4-6 x 400 @ 105% of RP, r= 3'
10,000m: easy running + 6 x 300 cut-downs, r= 300j

others: off or light aerobic running
+ travel to Miami

tuesday (time - tbd)

+ 3000SC & 5k: 6 x 600 @ CV, r= 200j + 1600j + 2 x 300
+ 800m:  4 x 100 + 2 x 150 + 1 x 200 @ speed endurance, r= 5', 6'
+ 1500 & 10k: light aerobic running or OFF

+ strength & conditioning

wednesday (time - tbd)

1500m & 10k: light aerobic running + 2-3 x 200 @ RP
800m, 3000SC, 5k: light aerobic running + strides

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

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

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

sunday
light aerobic running
+ stretching & mobility
+ travel to Atlanta