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Week 5 Schedule Notes

posted Jun 25, 2017, 9:50 PM by Mustang TrackXC
CHANGE OF VENUE NOTICE:  Remember that this week we will be going to Rail Trail/B-Line on Wednesday and then Griffey on Thursday.  (This is flip-flopped from our normal schedule)

BGCE Running Club:  Again, we will meet with the Boys & Girls Club of Ellettsville to continue our running club on Tuesday, from 1:00-2:00.  (If it will be your first time going, you need to arrive by 12:30)

Monday:  Time Trial-2mi .  15 minute warmup, dynamics, 5-6 good form-focused strides, Time Trial,  10 minute jog, Gambetta Leg circuits x2, 10 minute jog, stretch. (For the TT you need to have a fairly flat, accurately measured two mile route.  I need to know that time.  Doesn't matter where you are right now, like what time you run, because wherever it is we will get faster.  It just needs to be a run to exhaustion.  Full effort)

Tuesday: 30-45 minute run (recovery run), Body Core, Big 10, Rope Stretch

Wednesday: 30-60 minute run (maintenance miles) .  Start easy, and work into a rhythm as you go.  NOT a hard run (Thursday will be tough), Rope stretch and foam roll

Thursday:  Hill Challenge.  

Friday:  30-45 minute run (recovery run), Upper body circuits

Weekend:  Maintenance miles, to build on your previous week's mileage. (one of these days could be a long run, which should be right around as long as you went last week)
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