With this week's meet a short 150 mile drive away and gaining an hour traveling to central time, we will leave on Friday - time of departure will be set on Monday and we will let you know as soon as we can. Events contested on Friday are the Mile, DMR, and 5000m. Events contested on Saturday are the 800m and 3000m. If you compete only on Friday, you will return to Alanta on Friday night. We are hoping to give the most people possible an opportunity to compete this week - make the most of your opportunities! Also, this week and in the next few weeks, more of you will be transitioning to the anaerobic phase.
monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ anaerobic threshold training on park cinder loop
(5-6 miles; 1 loop @ above AT pace + 1 loop @ marathon pace)
(begin and end w/ marathon pace; 5 mi=9 loops+180m / 6 mi=11 loops+30m)
(800 group, 2:30 PM - 3x400 + 4x300 + 6x200)
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
thursday
800j, dynamic wu
+ light aerobic running
+ 2-3 x 200 @ race pace
+ beginning hurdle ritual for 3000SC
+ hip circuit
friday
those competing:
shake-out run in AM if possible + travel + competition
those not competing (6:00 AM):
800j + mcmillan wu
+ aerobic intervals on track
+ general strength circuit at track
saturday
those competing:
AM shake-out run + competition + general strength
those not competing:
aerobic running on your own
+ stretching
sunday (time-tbd)
long aerobic running at Kennesaw or river
+ cool-down exercises
+ recovery at training room
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