end of the road

Just time for a short post from Bloomington before heading to the final day of competition for the USA Junior Championships and for our group.  We started competing last fall the first Saturday in September so it's certainly been a long and good year.  Great job reporting mileages, particulary to the women, who were at 100% last week.  Only a handful of men missing at this point, hopefully we'll hear from them soon!  Below is the final return to running schedule with just the first two days of this week to finish the six days on.  Beyond this you should train and take days off according to your individual schedule.  For some that will be a day off every week, others a day off every other week, and for some a day off every three weeks.  Also, make sure you're keeping up with your supplements - iron, B12, and folic acid.  Lastly, stretch and work on mobility!

continued return to running schedule:
mon - stretching & mobility + light aerobic running
tue - stretching & mobility + light aerobic running
wed - stretching & mobility + OFF or cross-training
...continue with regular training and days off per your training schedule