Dear Team, 

I’m only seeing a handful of people logging their miles via flotrack.  I need to see some consistency for all.  Love to see a bunch of people running the Meet of the MILES.  I will be there to cheer and support.   Don’t be afraid to get out there again and RACE.   

Monday January 9th,  Meet of the miles.  6:00 pm start time:  University of MN field house.  What a GREAT way to check out your fitness in a great indoor facility.  The first race is at 6:00 pm.  You register to what you think you can run your current mile time. 

http://www1.umn.edu/twincities/maps/FieldHse/

1800 University Ave SE.  There are some parking areas close. 

If not going to meet of miles:  Tempo DAY:  Vets 15,15,15 (15 warm-up, 15 minutes at Tempo pace, 15 cool down.  Remember Tempo is NOT an all out affair, but a chance to push the pace.  Mid:  10, 10, 10  with the middle 10 at tempo pace. 

ALL:  DO strides afterwards  

Tuesday January 10th,  Vets:  45  Mid 35,  Rookies:  25. Recovery from mile race.   

Wednesday January 11th.  Cross training DAY and STRENGTH/hurdle DAY.  Go to the weight room and find something to do for 45 minutes:  Bike, Rowing, stairmaster---have some fun with it.  Do strength afterwards.  If you prefer running---40 minutes  

Thursday January 12th:  LONG DAY:  Vets:  75, Mid 55, Rookies:  45.  Do Strides afterwards.  

Friday January 13th:  Strength/Hurdles afterwards:  Vets 35, Mid 25, rookies 15 

Saturday January 14th:  Vets:  45, Mid 35, rookies 25 

Sunday January 15th:  Vets 30, Mid 20, rookies: 10