Sunday 5/15/11- for those who competed at MCC – long run of between 55-75 minutes and 16 x 100m
Saturday 5/14/11- longish run on tp with Cappy Kenny- or compete at MCC!
Friday 5/13/11- those not running MCC got in a potpurri of running, steady distance, threshold, kicker, and strides with plyos
Thursday 5/12/11– steady distance for those running MCC or subabpalooza
Wednesday 5/11/11- duel vs steinert or pre meet.
HOW TO GET 2ND!!!!!
Tuesday 5/10/11- most everyone got in a developmental ladder of steady distance, threshold, and short specificity. Top dogs got in 6.2 miles, 1.5 miles at LT and 300m fast. 2 laps down. 600 reps of core after.
Monday 5/9/11- everyone got in their 2 miles up followed by 10 fast strides and 4x 400m fast on a 2:30 cycle. everyone got in their trainers and put in 20-40 minutes steady followed by 11x 150m strides. Good day- incredibly nice weather. Sheldon the wounded wonder got in 2 miles up followed by 4 miles in 22 minutes and 20x 150m . Everyone got in their core after.