for Monday, Sep 17

6:45AM - strength & conditioning in Wardlaw
+ 20-30' light running

3:30PM - meet on track
1. mobility- hip crossover, scorpion, handwalk w/ downward dog
2. foot drills; fast feet, 3 x 20"; buttkick, 3 x 30m
3. aerobic running
w= 60' / m= 75'
4. 6 x 120m ins & outs on grass
5. static stretching, hamstring + calf/soleus

m+w800:
(3 x 3' hard, r= 2') + (3 x 2' hard, r= 1')