into the heartland

The next two weeks will take us to Iowa for the NCAA Championships (see below for training week with competition schedule) and then to Indiana for the US Junior Nationals.  Let's be sending positive thoughts to those competing as they hopefully finish the season in grand fashion!  The annual plans have been sent out, currently four women and twelve men have yet to respond as instructed that they have received their plans. Hopefully they will access their email soon ; )

those training for the NCAA NATIONALS:

mon - (6:45 AM - depart for airport) - light aerobic running upon arrival

tue - light aerobic running + 2 x 200

wed - shake-out run in AM; competition - national semifinals

thu - light aerobic running

fri - shake-out in AM; competition - national final

sat - light aerobic running + stretching

sun - travel

those training for US Jr Nationals:

mon - light aerobic running + technique strides

tue - 3200 @ AT + 20' light running + (1500) 2 x 600 @ GP /

(5000) 2 x 1200 @ GP, r= equal distance slow jogging

wed - medium long aerobic running + barefoot strides

thu - light aerobic running + 5 x 80m w/ walk recovery

fri - 8 x 200, r= 300j

sat - aerobic running + stretching

sun - long aerobic running + cool-down exercises + recovery

continued return to running schedule:

mon - stretching & mobility + light aerobic running

tue - stretching & mobility + light aerobic running

wed - stretching & mobility + light aerobic running

thu - stretching & mobility + OFF or cross-training

fri - stretching & mobility + light aerobic running

sat - stretching & mobility + light aerobic running

sun - stretching & mobility + light aerobic running