To Do List – Working Hard Labor Day Week (REVISED)
Note: Completely revised now that the Tuesday meet was cancelled. We will get everyone a race-like experience by doing a 3k time trial on the course on Friday. This will probably be all 80 people at once, and all-out for everybody.
Labor Day was a nice break, but Labor Day week is going to be hard work. Hopefully you recharged a little bit during the holiday, because with just a four-day week and no major race, we are going to train hard and train a lot this week. The biggest emphasis will be on “a lot” as hopefully those people who have been trying to get in some two-a-day workouts will find places in the schedule to do it. (Holidays and no weekend race makes that easier.)
- Monday – already over, but this was supposed to be a possible two-run day, no special workouts other than doing strides.
- Tuesday - Meet cancelled due to strong thunderstorm threat. We will go back to a normal weekly schedule now. Circuits, medium run, and strides. Most people should have had an easy day during the holiday weekend, so this will be a normal run instead of a rest day.
- Wednesday – long hills. Very hard day. 5 x Airplane for most people; those who are under 7:00-pace in races (about 21:45) will do the full hill, others will do the 700 hill. Slower or less-experienced people, or someone coming back from an injury, may only do four hills. This could be a day for a morning run/workout.
- Thursday – repeat Tuesday. Focus on trying to get more done at each circuit station than in previous weeks. At the weight and bench stations the goal should be to finish two full sets before it is time to move. This would also be a good morning run day, to help loosen up after the hills.
- Friday – TIME TRIAL ON THE 3K COURSE! We will do a big warmup for more experienced runners, with a 5 minute tempo and fast strides. If the temperature cooperates, most people should improve significantly on what they did last month. Higher mileage people will do 5 x 1:00 fast, barefoot on grass if possible, after the 3k is over.
- Saturday & Sunday – medium run(s). 35-55 minutes total for the main run, if you are doing two runs the other one should be 20-35 minutes. If you cross-train for a second workout, that can be up to 45 minutes. Some people may want to do double workouts both days, some only one. DO STRIDES ONE OF THESE DAYS.
If you are on the list to go to Raleigh next weekend, please confirm ASAP. If you cannot go, there are people who would like the chance.