Tattersols Women's Running & Racing Team

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Week of August 23, 2010


Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
8/23	8/24 Run 6:10am Dur: 40-80min or 4-6mi Place: Baylands Trail Focus: Mid Distance Moderate Run Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms	8/25 Run 6:30pm Place: Cobb Track and Angell Field, Stanford Format: Tattersols -- Women Only Coach: Dena Evans *** A DENA PRACTICE... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set	8/26	8/27 Run 6:10am Dur: 60-80min or 5-6mi Place: Rosotti/Alpine Inn Focus: Mid Distance Moderate Run Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo ~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!	8/28	8/29
Week of August 30, 2010

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
8/30	8/31 Run 6:10am Dur: 40-80min or 4-6mi Place: Baylands Trail Focus: Mid Distance Moderate Run Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms	9/1 Run 6:30pm Place: Cobb Track and Angell Field, Stanford Format: Tattersols -- Women Only Coach: Vince Digneo *** 1-MILE TIME TRIAL... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up, and increasing speed to finish the night with a 1-mile TT!	9/2	9/3 Run 6:10am Dur: 60-80min or 5-6mi Place: Rosotti/Alpine Inn Focus: Mid Distance Moderate Run Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo ~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!	9/4	9/5
Week of September 06, 2010

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
9/6	9/7 Run 6:10am Dur: 40-80min or 4-6mi Place: Baylands Trail Focus: Mid Distance Moderate Run Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms	9/8 Run 6:30pm Place: Cobb Track and Angell Field, Stanford Format: Tattersols -- Women Only Coach: Vince Digneo *** BACK TO BASICS... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set. We'll be running a bit more for this "BASICS" practice, with technique drills and evaluation.	9/9	9/10 Run 6:10am Dur: 60-80min or 5-6mi Place: Rosotti/Alpine Inn Focus: Mid Distance Moderate Run Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo ~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!	9/11	9/12
Week of September 13, 2010

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
9/13	9/14 Run 6:10am Dur: 40-80min or 4-6mi Place: Baylands Trail Focus: Mid Distance Moderate Run Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms	9/15 Run 6:30pm Place: Cobb Track and Angell Field, Stanford Format: Tattersols -- Women Only Coach: Vince Digneo *** LONG, FARTLEK INTERVALS... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set	9/16	9/17 Run 6:10am Dur: 60-80min or 5-6mi Place: Rosotti/Alpine Inn Focus: Mid Distance Moderate Run Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo ~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!	9/18	9/19