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9/16/13 – 9/22/13

(From the Coaches)
Monday: meet at the track at 6:30pm. Abs first (this way people don’t have to wait around after their run for the people who went far to do abs together). grass drills. Run 4-8 miles through the jungle.

Tuesday: meet at the track at 6:45am with me or with Michael at 6am. We will do 4-8 X 1000m repeats at race pace (6k pace for women and 8k pace for men). rest will be 200m walk/jog. Make sure to stretch before and after the workout.

Wednesday: meet at the track at 6:30am with Michael OR with me at 6:30pm. abs. 4-8 miles. partner stretch.

Thursday: meet at the track at 6:30pm. 1-2 mile warm up. 4-6 mile fartlek run. 4 minutes easy, patient 1 minute hard till you have finished your desired distance. stretch. abs.

Friday: meet at the track at 5:30 pm ***Notice time*** easy 2-3 mile run. stretch. then potluck dinner at 7:30pm.

Saturday: @ University of Florida Golf Course
2800 SW 2nd Avenue
Gainesville, FL
Men’s 8K start time 7:55am
Women’s 6K start time 8:30am
meeting location and time TBA
Remember to bring your gator 1 ID and $5 for the race.
Also, post celebration party tonight. details to come!

Sunday: easy recovery run or take the day off.
From Coach Morgan & Michael:

Monday: 6-10 miles – long run. stretch and core.
meet at 6:30pm at UF track

Tuesday: track workout. Michael will be starting at 6am. Morgan will be starting at 6:30am**
10-20 minute warm up and stretch
Men: 1mile, malady 1mile, eczema
800m, 800m, 400m, 400m, 400m, 400m, 200m, 200m
Women: 1mile, 800m, 800m, 400m, 400m, 400m, 400m, 200m, 200m
cool down and stretch

Wednesday: core. 4-8 miles easy. striders. grass drills. stretch
meet at the track at 6:30am with Michael OR at 6:30pm with Morgan.

Thursday: 2-4 miles easy and stretch. OR cross train – bike OR off. Depending on if you racing Friday, choose what works best for you. I have noticed for myself I personally need to give my legs a break from weight bearing (running) and will be biking easy for 20-30 minutes. Let me know if you would like to join me.
meet at the track at 6:30pm

Friday: Jim Ryun invitational in Lakeland
Women 5K
Men 8K
leave for Lakeland by 2:30pm!

Saturday: Easy recovery run OR off.

Sunday: long run. location TBA.

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