bluegrass bound

Sorry for the late post, but the week ahead is below.  Still debating the workout for tuesday, but leaning to the first one listed.  After this week, we should know a lot more about ourselves - individually and as a team.  Let's focus this week during all of our efforts on MENTAL TOUGHNESS & PRIDE.  Race with that attitude, train with that attitude, be that attitude.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j + mcmillan wu

(on park lake loop)

+ 2-3 x (1-2 miles @ 80% + 3 x grass hill circuit)

OR 80% aerobic running, w= 7-8 / m= 9-10

+ general strength circuit

(7:00 PM - 3000m trial effort & pizza)

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

+ 6 x 90m sprint-float-sprint w/ walk back recovery

+ mcmillan core

friday (6:00 AM for those not traveling)

(on track)

800j + mcmillan wu

+ 4800m controlled trial effort

+ general strength w/ foot drills in sand & balance exercises

(for those traveling)

travel to Louisville, light run over course + 3 x 100 starts from line

saturday (for those not traveling - on your own)

aerobic running

+ stretching

(for those traveling)

AM shake-out run???

COMPETITION, w= 5k / m= 8k

sunday (time - tbd)

long aerobic running at Chattahoochee River

+ cool-down exercises

+ recovery at training room