footstrike

...came across this picture, the finishing straight of the Olympic 800m final. No heel-strikers here! Click on the picture for an even clearer view.

for the long summer

...home, sweet home...

Just thought I would give you all a little something to carry you through the long summer...for those times when you are missing your second home so much, and need a little fix to keep you motivated! Enjoy the awesome view!

break time!

recommendation:

first week - off
second week - first half of week off, then resume light running

summer schedule will begin on third week and will be forwarded to you soon

if you have not communicated with us about your mileage total for last year, and your input about your mileage for next year, PLEASE DO SO THIS WEEK!

during your time off - STRETCH, and maintain iron supplementation

for Thursday, May 14

***practice time - 9:00AM***

1. 1200j + active stretching
2. very light aerobic recovery
3. light strides
4. static stretching + daily health

for Wednesday, May 13

***practice time - 9:00AM***

1. 1200j + active stretching + dynamic warm-up
2. aerobic recovery according to mileage target
3. light strides
4. static stretching + daily health exercises

for Tuesday, May 12

*m800 w/ summer school @ 8:30AM*
*m3000SC @ 8:30AM*
*others - 9:00AM*

1. 1200j + active stretching + dynamic foot drills
2. 1.5-2 mile wu + 3 x 40m starts
3. workout

800: 500 + 300 @ current 800 - 3%, r= 500j

1500: 600 + 400 + 200 @ current 1500 - 3%, r= 600j, 400j
(1500 regional qualifier: 7 x 800, r= 1' @ 2:16-2:18)

3kSC: 1000SC @ current 3kSC - 3%, r= 1000j, + 3 x 200 w/ wj + 1 hurdle
(3kSC regional qualifier: 6 x 500 @ current 3k-3%, r= 300j + 3x200 w/ wj + hur)

5000: 1600 @ current 5k - 3%, r= 800j, + 3 x 200, r= 200j

those racing at all-comers meet: wu + 10' light running + light strides

4. easy cd + static stretching + daily health exercises

for Monday, May 11

***practice time - 9:00AM***

1. 1200j + active stretching + speed ladder
2. aerobic conditioning according to mileage target
3. light technique strides or hurdling practice
4. core stabilization session + static stretching + leg swings