it's the weekend, baby

weekend running:
women= 16-20 miles
mmd= 18-22 miles
men's distance= 20-24 miles
(again, make every effort to get onto trails over the weekend)

NOTE: Monday's practice times
8:00am = strength-training
10:00am = practice

five k friday

For Friday, Mar 16

***NOTE PRACTICE TIMES***
2:15pm for everyone who can; 2:45pm for mary, nisha, elena, jenny
(if you have class until 3pm, get there asap after class)

one of my favorite quotes: "Uncompromising tempo and a scorching finish, these are the ingredients of middle-distance supremacy" - Nadyezhda Olizaryenko, USSR

all:
1. mobility - hip crossover, scorpion, lunge w/forearm to instep
2. dynamic foot drills
3. 2 mile wu + 3 x 70m starts
4. 1600m + 1200m + 800m + 400m, r= 6', 4', 2'
v= 1600 @ goal 5k pace, then faster
5. 2 mile cd + 6 strides on grass
6. yoga stretching

note: m800 will do this workout-sorry:)

thursday training

For Thursday, Mar 15

Reminder - 8:00am strength-training + 3 miles light running

all except m800:
1) mobility - inverted hamstring, hand walk w/ downward dog
2) foot drills & balance
3) distance run
women= 4-5 miles
mmd= 6 miles
men's distance= 8-10 miles
4) light strides on grass
(3kSC= hurdle drills)
5) yoga= extended side angle + revolved triangle

m800:
1) mobility - inverted hamstring, hand walk w/ downward dog
2) foot drills & balance
3) 1.5 mile wu
4) 4-5 x 150m starts, r= 250w
5) 1/2 mile light running
6) 1.5 miles at sub 6' pace
7) 1/2 mile cd
8) yoga= extended side angle + revolved triangle

waxing poetic wednesday

gauntlet thrown down,
a workout dispensed.
emotions are stressed,
muscles tensed.

first one down,
more to go.
last one here,
for all the dough.

pushed to the limit
answered the call.
the 'a' game brought,
by almost all.

For Wednesday, March 14th

all:
1. 5' abs, hurdle walkovers, foot drills
2. easy running
women= 5-6 miles
mmd= 6-7 miles
men's distance= 9-11 miles
3. 4 x 250m, r= 150j; "light & fluid" on grass or track
4. barefoot walking, 2 laps on grass
5. leg swings

bring your 'A' game tuesday

for Tuesday, Mar 13

NOTE PRACTICE TIMES
women @ 2:15pm
men @ 3:30pm

women & mmd:
1. mobility - hip crossover, scorpion, leg swings
2. dynamic foot drills
3. 2 mile wu + 2 x 200m good swing
4. 800 + 600 + 400 + 200, r= 8', 6', 4'
5. 2 miles light running
6. 6-9 x 300m cut-downs
(3kSC - 6x300 c-d's over 2 hurdles + wj)
7. 2 mile cd
8. balance w/ inverted hamstring

m800:
1. mobility - hip crossover, scorpion, leg swings
2. dynamic foot drills
3. 1.5 mile wu + 2 x 200m good swing
4. 500 + 400 + 300 + 200, r= 8', 6', 4'
5. 2 miles light running
6. 6 x 300m cut-downs
7. 1-1.5 mile cd
8. balance w/ inverted hamstring

men's distance:
1. mobility - hip crossover, scorpion, leg swings
2. dynamic foot drills
3. 2 mile wu + 2 x 200m good swing
4. 5 x 2000m, r= 4'; v= <10k pace
5. 2 mile cd
6. balance w/ inverted hamstring

into the great outdoors

for Monday, Mar 12

Reminder - 6:45am or 8:30am strength-training + 3-4 miles light running

all except m800:
1. mobility - iron cross, scorpion, hand-walk w/ downward dog
2. foot drills
3. quality distance run:
women= 4-5 miles
mmd= 6 miles
men's distance= 6-8 miles
4. 6 x 120m ins & outs
5. 20 x waterjump
6. yoga - extended triangle, pyramid, revolved triangle

m800:
1. mobility - iron cross, scorpion, hand-walk w/ downward dog
2. foot drills
3. 1.5 mile wu + 8 x 200m, r= 300j; v= 29-31"
4. 6 x 120m ins & outs
5. 1 mile cd
6. yoga - extended triangle, pyramid, revolved triangle