ice, ice baby

EDITED on Monday, Jan 10th due to inclement weather!

The first week of classes brings with it a nasty forecast for weather. Due to the uncertainty of weather for Monday, we will not meet for practice - just do your best to get your running in, along with some daily health activities such as stretching and rolling. If you're outside make sure you're being careful with any slippery conditions. A treadmill or the coliseum are options as well.

monday (on own)
aerobic running
+ general strength exercises

(EDIT - IF coaches can get to campus, practice will be at 2:00 pm; we will send a text as soon as possible on Tuesday to let you know. If we are able to get in hard effort, all will do 85% threshold run. If we are not able to get in hard effort, all will do aerobic run; then on Wed all will do aerobic fartlek - 5', 4', 3', 2', 1')

tuesday - 2:00 pm
mcmillan wu
85% threshold running; w= 3.5-4 mi, m= 4 mi
+ mcmillan II core
+ optional squats

wednesday
dynamic wu
+ aerobic running
+ hip circuit

thursday
dynamic foot drills
+ aerobic running
+ 4 x 70 (30 stride, 40 sprint)
+ general strength exercise

friday
travel to lexington
+ light aerobic running and 2 x 200 at race pace
+ mcmillan II core
OR
mcmillan wu

+ LD - 80% steady running on lake loop; w= 7-8 mi, m= 9-10 mi
+ MD - 85% threshold running, 3.5-4 mi as intervals
+ mcmillan II core
+ optional squats

saturday
competition
OR
aerobic running on own
+ daily health exercises

sunday (time tbd)
long aerobic running
+ cool-down exercises
+ training room recovery