The weather for most of the week ahead looks great. Monday will be challenging, read more about that below. And the weekend forecast calls for rain. But Tuesday through Friday look great.
monday
(the forecast shows severe weather coming through the area from around noon through the early evening. I will be at the track from 8-10AM, and encourage everyone who can to arrange to be there at some point during that window to go through the practice agenda. If you cannot be there during that time, you should get practice in before the weather turns bad. For steeplers, we will go through the hurdle routine after your run.)
800j, dynamic wu
+ aerobic running
+ 5 x 90 (30float, 30sprint, 30 float)
+ hurdle routine
+mcmillan stage II core
tuesday
800j, mcmillan wu, 3 x start-40, 60, 80
+ 12-16 x 400, r= 400j
+ general strength & hurdle walk-overs
wednesday
800j, foot drill wu
+ aerobic running
+ 6-8 x barefoot strides on grass
+ yoga stretching
thursday
(AM hurdle routine for steeplers)
800j, dynamic foot drill
+ aerobic running
+ 5 x 70 (30float, 40sprint)
+ mcmillan stage II core
friday
800j, mcmillan wu, 3 x 50 starts
+ 5 x 1000 approaching 3k pace, r= 500j
(steeplers will incorporte hurdles)
+ general strength & hurdle walk-overs
saturday (ON YOUR OWN)
foot drill wu
+ aerobic running
+ stretching
sunday (time-tbd)
long aerobic running at kennesaw
+ cool-down exercises
+ recovery at training room
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