This week we have a makeup meet on Monday and a meet for a few runners on Saturday.
Congratulations to those who ran this weekend for their efforts - the performances were good for this early in the season.
Monday 12/10/07 Meet at PG Center or practice from 3:15 PM to 4:45 PM - Drills, 1 mile warmup on the field loop, 25 minute tempo run on the track or field, in cutdown fashion, 1 mile warmdown, stretch.
Tuesday 12/11/07 3:15 PM to 4:45 PM Drills, core, speed ladder, Monday racers - 40 minute recovery run, those who did not race Monday will run to Truman Pkwy, run 6 X 200 yards with a walk/jog recovery, run back to the track, do jump rope, stretch.
Wednesday 12/12/07 3:15 PM to 4:45 PM Drills, 1 mile warmup on the field loop, experienced runners - 4 x 1 mile cruise intervals with a 1 minute rest, new runners - 3 x 1 mile cruise intervals with a 1 minute rest, stretch.
Thursday 12/13/07 3:15 PM to 4:45 PM Drills, core, speed ladder, Saturday (last Saturday and this coming Saturday) racers - 40 minute recovery run, Monday racers - run to Truman Parkway, run 6 x 200 yards with a walk/jog recovery, run back to the track, all do jump rope, stretch.
Friday 12/14/07 2:15 PM to 3:45 PM Drills, this Saturday racers - 30 minutes easy, Monday racers - 40 minute recovery run, last Saturday racers -1 mile warmup, 5 x 400 meters in cutdown fashion, starting at 2 mile pace and ending at mile pace, 1 mile warmdown, stretch.
Saturday 12/15/07 Meet in NYC. All others should do a long run sometime over the weekend on their own, or get together with a teammate for a long run.
For those who can, try to do a morning run once or even twice during the week, preferably not on recovery days. Questions, call Coach Eden 410-266-9304 home or 410-703-9456 cell.
Congratulations to those who ran this weekend for their efforts - the performances were good for this early in the season.
Monday 12/10/07 Meet at PG Center or practice from 3:15 PM to 4:45 PM - Drills, 1 mile warmup on the field loop, 25 minute tempo run on the track or field, in cutdown fashion, 1 mile warmdown, stretch.
Tuesday 12/11/07 3:15 PM to 4:45 PM Drills, core, speed ladder, Monday racers - 40 minute recovery run, those who did not race Monday will run to Truman Pkwy, run 6 X 200 yards with a walk/jog recovery, run back to the track, do jump rope, stretch.
Wednesday 12/12/07 3:15 PM to 4:45 PM Drills, 1 mile warmup on the field loop, experienced runners - 4 x 1 mile cruise intervals with a 1 minute rest, new runners - 3 x 1 mile cruise intervals with a 1 minute rest, stretch.
Thursday 12/13/07 3:15 PM to 4:45 PM Drills, core, speed ladder, Saturday (last Saturday and this coming Saturday) racers - 40 minute recovery run, Monday racers - run to Truman Parkway, run 6 x 200 yards with a walk/jog recovery, run back to the track, all do jump rope, stretch.
Friday 12/14/07 2:15 PM to 3:45 PM Drills, this Saturday racers - 30 minutes easy, Monday racers - 40 minute recovery run, last Saturday racers -1 mile warmup, 5 x 400 meters in cutdown fashion, starting at 2 mile pace and ending at mile pace, 1 mile warmdown, stretch.
Saturday 12/15/07 Meet in NYC. All others should do a long run sometime over the weekend on their own, or get together with a teammate for a long run.
For those who can, try to do a morning run once or even twice during the week, preferably not on recovery days. Questions, call Coach Eden 410-266-9304 home or 410-703-9456 cell.
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