it's the hard knock life

Inspired by a Friday evening at the Fox...

http://www.youtube.com/watch?v=BB54JGNu6vQ

“hard knock life” – to have a life that is difficult, where the elements of the world seem to be against you all the time (e.g. distance running, Georgia Tech). - Urban Dictionary

It's the hard-knock life for us!
It's the hard-knock life for us!

Don't it feel like the wind is always howl'n?
Don't it seem like there's never any light!
Once a day, don't you wanna throw the towel in?
It's easier than puttin' up a fight.

It's the hard-knock life!

monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides

tuesday
800j, mcmillan wu
+ anaerobic threshold fartlek on park cinder loop
(5', 4', 3', 2', 1' w/ equal time recovery, note:
'hard efforts' at intensities above AT, recovery at ~ marathon pace)
(800 group, 2:00 PM - 5 x 400, r= 5')
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass

thursday
800j, dynamic wu
+ light aerobic running
+ 5 x 90m (30 sprint + 30 float + 30 sprint)
+ beginning hurdle ritual
(800m group: 8 x 200 cut-downs to 800 pace, r= 2')
+ mcmillan core

friday
those competing:
travel + light aerobic run + 2-3 x 200 @ race pace
those not competing (6:00 AM):
800j + mcmillan wu
+ 85% running on track
+ general strength circuit at track

saturday
those competing:
9AM shake-out run + competition + general strength
those not competing:
aerobic running on your own
+ stretching

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