12/18/06 Week of. - WORKOUTS
TEMPO
6:30am. YMCA. 2m Warmup; either 6.5, 7.5, 10M total.

HILL REPEATS:
9am TENN VALLEY. meet at church lot across from fruit stand truck.

9:15am. ROSS COMMON.
(Kevin may not be there due to illness), but here is workout:
warmup run to Phoenix Lake parking lot;
do uphill strideouts with 4x30" (back to base). Since it's cool out, don't do them too fast, give legs time to warmup.
After 4th rep keep going up to top of dam, then Mt. Baldy for:
2X45" (30");
2X 1' (45");
2X 1:30 (45")
2X 3:00 (1')

note: if you find some of the intervals uphill too long a time period-just cut it shorter and get the reps in.
Jog back down to parking lot easy; then pickup to tennis courts, then recovery run back to Ross Common.

Th 12/21/06: TRACK groups at 7am & 9am
Be ready for possible rain: if light rain, it's on and we do quick moving workout.

Maintain energy during Holiday time:
- Don't miss breakfast! I do Irish Oats (let them soak overnight, means shorter cooking time in am), sprinkled with flaxseeds, and eat fruit and eggs/egg whites to start the day.
- I start early morning with phytonutrient drink, with added MSM powder and take chlorella along with the Goji juice. Note that these are all whole foods, not extracts so your system is kept in balance, fed real nutrition and no side effects.

Make use of protein shakes for after the workouts and as mid-afternoon snack.

- Go light on starch for evening meal: big salad with veg cut up in it, protein such as salmon, chicken, tuna or turkey. That way the next day you're not dragging for lack of energy...
- Stop by Arch Rival for some apparel, stocking stuffer ideas, waterproof gear and more.

Tip for holiday season mailings:
I didn't know that Long's has corner for shipping / mailing - and cheaper.
more to come  ¶ 8:59 AM