for Friday, Oct 19

3:30PM at track:
1. warm-up circuit
2. 2 mile wu to park lake loop
3. tempo run
w= 4-5 miles / m= 7 miles
4. 2 mile cd
5. static stretching

m+w800: meet at locker room at 8:00AM
hill workout at park on grass, w= 8+6 / m= 10+8

for Thursday, Oct 18

6:45AM - strength & conditioning at Wardlaw
+ 20-30' light running

3:30PM - at track
1. warm-up circuit
2. 2 mile wu + strides
3. 8-10 x 300m on track, r= 300j
4. 2-3 mile cd
5. yoga stretching

m+w800:
aerobic running, w= 30' / m= 45'
+ 4 x 80m bounding on grass

for Wednesday, Oct 17

Regular practice @ 3:30PM at track

*yes, this means we will not meet this coming Sunday

Great job with the workout today, both men and women. Very quality efforts. Expect to see this workout again, soon. Very likely next Monday. And below is a quote I came across yesterday and thought was relevant to our endeavors. For the many of you running better than ever, yes, your coaches will continue pushing you to do even better. It's our job:)

"Always dream and shoot higher than you know how to. Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself." - William Faulkner

1. warm-up circuit
2. aerobic recovery
w= 30-45' / m= 45-60'
3. 4 x 200 'light & fluid'
4. (focused!) static stretching

m+w800:
to be determined, will look into status of stadium workout for Thursday

for Tuesday, Oct 16

***NOTE PRACTICE TIMES***
7:00AM - men meet at locker room area
7:15AM - women meet at locker room area

(men who cannot meet at 7AM will meet at 3:30PM on track)

*bring spikes if you want, I will bring them to the park
1. warm-up circuit
2. 2 mile wu to park ballfield loop
3. workout
w= 3 x 1500, r= 5'
m= 6 x 1500, r= 3'
4. 1-2 mile cd
5. stretching as time permits

m+w800:
aerobic running, w= 30' / m= 45'

for Monday, Oct 15

6:45AM - strength & conditioning at Wardlaw
+ 20-30' light running

3:30PM - at track
1. warm-up circuit
2. aerobic running
w= 45-60' / m= 60'
3. 6 x 120m ins & outs on grass
4. static stretching, calves + hamstrings

m+w800:
2000m trial

for the weekend

for those not traveling:

for Friday, Oct 12

1. stretching & mobility
2. foot drills
3. aerobic running
w= 45' / m= 60'
4. 6 x grass strides

m800:
w/ 400 group at 3:30PM - 4 x 400
or 8 x 200, r= 2' @ 29-30

w800:
w/ sprint group, check w/ roommates for time
or 8 x 200, r= 200w @ 34-35

for Saturday, Oct 13

time to be determined:
1. stretching & mobility
2. 2 mile wu
3. controlled run on track, 3 miles
pace= w @ 6:10's / m @ 5:00's
4. 2-3 mile cd

m+w800:
aerobic running; w= 45' / m= 60'

for Sunday, Oct 14

Off or easy running on own

for Thursday, Oct 11

6:45AM - strength & conditioning in Wardlaw
+ 20-30' light running

3:30PM - at track
1. warm-up circuit
2. 1 mile wu to park
3. tempo run at 80% effort
w= 3 mile / men= 4 mile
(*note - be careful, no faster than 80%!;
for reference, threshold pace is approx. 85-88%)
4. 1 mile light running
5. 1200+600+300 @ 5k pace or faster on track w/ equal jog recovery
6. 1 mile cd + static stretching, calves + hamstrings

w800:
stadium workout at 2:00PM
+ 20' light running

m800:
stadium workout at 3:20PM
+ 20-30' light running