After looking at multiple weather projections for the upcoming week, cold and windy seem to be the general forecast every day whether in the morning or in the afternoon. So given that, we'll stick with our normal routine and go on Tuesday and Friday morning. But be prepared for cold! And to answer Thoreau's question, surely he speaks of Coach : )
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
+ 12 x 400 'RWTB style'; i.e. 2 person co-ed team relay
+ 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
+ 2-3 x 80m fast striding on grass in spikes + 3-4 x 120 on track (40-40-40)
+ mcmillan core
friday (6:00 or 6:45 AM)
(on track)
800j + mcmillan wu
+ repeat 1600's, r= 2' (w= 3-4 / m= 5-6)
+ general strength w/ foot drills in sand & balance exercises
saturday (on your own)
aerobic running
+ stretching
sunday (8:30 AM)
long aerobic running at River
+ cool-down exercises
+ recovery at training room
