"and then some", what does that mean? It means everything. Give all you've got, and then some. Care a lot, and then some. Be a great teammate, and then some. Encourage others often, and then some. Go the extra mile, and then some. Strive as hard as you can, and then some.
Remember that phrase, "and then some", consider it a team motto, if you will. Use it as a personal motto, even better.
monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ 8 sets of 400 @ 3k + 200 @ 1500, r= 200j / R= 400j
(1:30PM / srob - workout tbd & momc: 8 x 300)
(2:30PM / m800: 6-8 sets of workout above)
+ general strength circuit
wednesday
400j, dynamic foot drills
+ aerobic running
+ hurdle drills
+ barefoot strides on grass
thursday
800j + dynamic wu
+ light aerobic running
+ 3 x 80m fast striding + 6 x 40m hill sprints + 1 x 250
+ mcmillan core
friday (6:00AM/6:45AM w/ AC)
800j, mcmillan wu
+ 12 x 400 @ 3k or better, r= 90"/~200j
OR 8 x 800 @ 5k or better, r= 90"
OR 8000m of 1k above AT + 1k @ marathon pace
OR 11 x 200 (5@31-32, 3@30, 2@29, 1@27), r= 90"
OR 8 x 800 @ 5k or better, r= 90"
OR 8000m of 1k above AT + 1k @ marathon pace
OR 11 x 200 (5@31-32, 3@30, 2@29, 1@27), r= 90"
+ general strength circuit
saturday (on your own)
aerobic running
+ stretching
sunday (tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
