Workout for Tuesday

Guys,

Here is the protocol for Tuesday. Depending on illnesses at home (they are mounting), I may or may not be there. I'll do my best.

Distance group: Jancyzk, Geist, Theo, Hinky, Conor, Keegan, Keenan, Duggan, Zak, Masto, Girma, Rolek, Joe Mac (if he is around)

1x400 stride. 1.5-2 min recovery
1x1600 at 3k/5k pace or slower. 4 min recovery
1x1200 at same pace. 3 min recovery
1x1000 at same pace. 3 min recovery
1x800 at slightly faster than 3k/5k pace
1x400 at slightly faster than 3k pace

NOTE: This workout should not be hard at all. It should be a tuneup of sorts. We have been working hard in the speed arena of late, and racing a lot. We don't need to drill you guys with another ballbuster workout. We'll save that for next week, which is an off week.

If I cannot make it, I will call Rolek or someone else to describe pacing I'm looking for.

Middle distance group: Maynes, B-Dix, Dubois, Colin Johnson (if they can make it)

1 x 200 stride to start
2 sets of 4 x 400 (8 x 400 total)
First set: 61-63, 3 min recovery
Full recovery between sets
Second set: Cutdown 61 down to 58 if possible. 3-4 mins recovery or as much as needed to get this done!
1 x 200 stride to finish

NOTE: Vess, T-Dix and Ennist will work out on Wednesday, with workouts varying slightly from these for them.

Hope to see you at practice in the coming days, but if not ... not.