bama bound

We've got a great opportunity this weekend with a lot of schools from our region competing in the meet.  Also, the size of the meet will be similar to the region meet so we can work on grouping up and positioning ourselves closer to the front from the beginning.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

(on track)

800j + mcmillan wu

+ w & non-xc men= 2400m @ AT + 6 x 600 @ 95%

+ m-xc= 4000m @ AT + 6 x 1000 @ 90%

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 4-6 x 200 in spikes

+ mcmillan core

friday

travel + light running over xc course + 3 x 100 starts from line

(those not competing - 6:00 or 6:45 AM)

800j + mcmillan wu

+ AT running on track

+ general strength circuit

saturday

COMPETITION, w= 5k / m= 8k

(those not competing - on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room