pink wednesday

For Wednesday, Mar 7

(title courtesy of Asst Coach)

Great job everybody in the Tuesday workouts, a very productive day. It's been encouraging to watch your efforts on the track over the past several weeks. We can't stress enough though that your efforts off the track are equally important. Those efforts off the track (rest, recovery, nutrition, time and energy management, etc.) are either propelling you forward or holding you back. Only you make those decisions!

women & mmd:
1. mobility - hip crossover, leg swings
2. 5' abs, hurdle walkovers, foot drills
3. distance run
men= 6 miles / women= 4-5 miles
4. 4 x 300m fresh swing, r= 100j..."light & fluid" on grass or track
5. yoga - pyramid, extended triangle, revolved triangle

m800:
1. mobility - hip crossover, leg swings
2. 5' abs, hurdle walkovers, foot drills
3. 2k wu
4. 50 x 100m on grass at a variety of paces and recoveries
5. 2k cd
6. yoga - pyramid, extended triangle, revolved triangle

men's distance:
1. mobility - hip crossover, leg swings
2. 5' abs, hurdle walkovers, foot drills
3. 11-13 miles
4. 4 x 300m fresh swing, r= 100j..."light & fluid" on grass or track
5. yoga - pyramid, extended triangle, revolved triangle