It's been a long year and it's time for our annual break.
This is just a break from formal practices which start up again on January 19th.
Here are some suggestions for the Winter Break:
1) Take a week or two off from running. Instead cross-train - do plyometrics, swim, bike, stair climb, cross country ski.
2) If you are planning to run work on building your aerobic base - do long, relatively slow runs - try to stay under 70% MHR. Slogging through the snow is a great way to build that base and also strengthen some of those small helper muscles (synergists) that don't always get used.
No matter which option you choose, start strengthening those glutes and hips. As runners these muscles get relatively week and can cause a multitude of injuries. Here's a link which shows multiple routines that you should try to incorporate into your training. Follow the suggested build-up of Coach Johnson.
http://runningtimes.com/Article.aspx?ArticleID=16625
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