camp I

for Saturday, Aug 24

8:00AM - meet in coliseum

1. mobility- hip crossover, leg swings
2. dynamic foot drills
3. 2 mile wu to Piedmont Park ballfields + 4 x 60m starts
4. two-person relay format on ballfield loop (~862m)
w= 8 x loop / m= 12 x loop
recovery while partner runs loop
5. 3-5 mile cd + yoga stretching
(MH&JS in CO = 8 x 4', r= 2'; say 'hello' to everyone!)

11:00AM - strength & conditioning orientation at Wardlaw


for Sunday, Aug 25

2:30PM - meet in coliseum

easy aerobic running (at Chattahoochee River)
w= 45-60' / m= 60-75'

farenheit friday

for Friday, Aug 24

1. mobility- iron cross, scorpion
2. foot drills
3. hurdle walkovers
4. easy aerobic running
w= 60' total / m= 70' total
(total time running today split between AM and PM runs)
5. 3 x 200 'light & fluid'
6. 2 laps barefoot walking

tempo then some thursday

for Thursday, Aug 23

(optional easy AM run on own, 3-5 miles)

***meet at coliseum at 8:00pm
(stay hydrated throughout day, it will still be very hot in the evening)

1. mobility- leg swings, inverted hamstring, hurdle walkovers
2. 2 miles wu + 4 x 60m accelerations
3. controlled run on track, 3 miles
w= 6:16 + 6:12 + 6:08 / m= 5:16 + 5:12 + 5:08
4. 2 miles cd + yoga stretching

first day for 2007-08

for Wednesday, Aug 22

Practice time - 3:30pm
Meet in coliseum!

1. mobility- hip crossover, scorpion
2. dynamic foot drills
3. 5' abs
4. easy aerobic running
women= 45-50'; men= 50-70'
*we will run on campus 3 mile loop; stop each lap and re-hydrate
5. 6 x light strides on grass
6. to coliseum, stop by training room, re-hydrate w/powerade, yoga stretching in coliseum