irish eyes are smiling

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

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Distance Medley Relays:
monday (1:30 PM) - in Brock due to rain; 3 x 10 x 88y OR 3 x 5 x 88y
tuesday (on your own) - OFF or light run
wednesday - light running + 2-3 x 200 @ RP; travel to South Bend
thursday - shake-out in morning, DMR in PM
friday - shake-out in morning, 400, 800 or Mile qualifying in PM
saturday - shake-out in morning, 800 or Mile or 3k final in PM
sunday - light running in AM, travel to Atlanta

800m, Mile, 5000m - not on DMRs:
monday - off or light aerobic running on own
tuesday (m@3:10 PM / w@3:30 PM) 3 x 1000 @ VO2max, r= 5' + 6-8 x strides
wednesday - light run on own, travel to South Bend
thursday - in early AM, light aerobic running + 2-3 x 200 @ RP
friday - shake-out in AM, Mile or 800 qualifying or 5000 in PM
saturday - shake-out in morning, 800 or Mile or 3k final in PM
sunday - light running in AM, travel to Atlanta

3000m:
monday - off or light aerobic running on own
tuesday (m@3:10 PM / w@3:30 PM) 3 x 1000 @ VO2max, r= 5' + 6-8 x strides
wednesday - light run on own, travel to South Bend
thursday - in early AM, light aerobic running
friday - light aerobic running + 2-3 x 200 @ RP
saturday - shake-out in AM, 3000 in PM
sunday - light running in AM, travel to Atlanta

those not traveling:
monday - off or light aerobic running on own
tuesday (m@3:10 PM / w@3:30 PM) 3 x 1000 @ VO2max, r= 5' + 6-8 x strides
wednesday - on own, aerobic running
thursday - on own, 6 x ramp sprint + light aerobic running
friday - on own, workout - tbd
saturday - on own, aerobic running + stretching
sunday - light running on own