on your own friday

For Friday, March 30

all:
***ON YOUR OWN (try to get done in morning if at all possible)***
EASY distance run
women= 5 miles
mmd= 6 miles
men's distance= 8 miles
***rest, relax, prepare for great race efforts***

For Saturday, March 31

all who are racing:
***We will not meet in the morning. However, you should get up at a reasonable hour, get moving around, go for a light run if you desire and/or do some mobility work. Make sure you eat something appropriate at an appropriate time. Be at the track 1hr 45min to 2 hrs prior to your event. Pick up your number from the locker room.***

all who are working the meet:
***arrive at the track at 10:00am***

weekend running for those not racing:
mmd= 18-22 miles
men's distance= 24-28 miles

thursday two's

For Thursday, Mar 29

Reminder - 8:00am strength-training at Wardlaw + 3-4 miles light running

all:
1. mobility- hip crossover, scorpion
2. dynamic foot drills
3. 2.5 mile wu + 3 x 60m starts (men's distance= 3 mile wu)
4. 6 x 200m, r= 2' (men's distance= 8 x 200m, r= 2')
5. 3 mile cd (men's distance= 5 miles cd)
6. yoga stretching

wednesday rehab

For Wednesday, Mar 28

all:
1. mobility- leg swings + inverted hamstring
2. 5' abs + hurdle walkovers
3. foot drills
4. EASY distance run
women= 6 miles
mmd= 8 miles
men's distance= 8-10 miles
5. 4 x 250m, r= 150j; "light & fluid"
6. barefoot walking, 2 laps on grass
7. handwalk w/ downward dog

tuesday thousands

for Tuesday, March 27

NOTE PRACTICE TIMES
women @ 2:15pm / men @ 3:30pm

women & mmd:
1. mobility- hip crossover, scorpion
2. dynamic foot drills
3. 2 mile wu + 2 x 30m bounding + 2 x 30m bounding to 30m sprint
4. 3 x 1000m, r= 5'
(for 3kSC, last one as 1kSC)
5. 2 miles light running
6. 6 x 300m cut-downs
7. 1 mile cd
8. yoga + inverted hamstring

men's distance:
1. mobility- hip crossover, scorpion
2. dynamic foot drills
3. 2 mile wu + 2 x 200m good swing
4. 3200m + 2 miles light running + 3 x 1600m, r= 3'
5. 2 mile cd
6. yoga + inverted hamstring

monday to-do

for Monday, Mar 26

Reminder - 6:45am or 8:30am strength-training + 3-4 miles light running

all:
1. mobility - hip crossover, scorpion, leg swings
2. foot drills
3. quality distance run
women= 5-6 miles
mmd= 7 miles
men's distance= 10-12 miles
4. 6 x 120m ins & outs
(3000mSC - hurdling drills)
5. handwalk w/ downward dog