A solid first weekend of outdoor racing in the books, a focused week of spring break ahead. The first half of the week is outlined below. We'll fill you in on the last half of the week as we formulate the next few weeks of racing.
monday (10:30 AM)
800j, dynamic wu w/ extra ABC sprint drills
aerobic running
+ 8 x 'light & fluid' strides on grass
+ foot drills in sand
+ mcmillan II core
(light hurdle routine for 3000SC)
tuesday (10:30 AM)
800j, mcmillan wu, 3 x 50m starts
+ (1500) 4 x 300 + 2 x 800 + 3 x 400
+ (3kSC, 5k, 10k) 80% run at park lake loop; w= 8mi / m= 10mi
+ (w800) 6 x 200, r= 2'
+ general strength w/ plyo's
wednesday (10:30 AM)
800j, dynamic foot drills
+ aerobic running
+ (w800: step-down workout)
+ 8 x barefoot strides on grass
(waterjump technique for 3000SC)
Sunday, March 20, 2011
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