Rammer Jammer, Yellowhammer, give 'em hell, (in) Alabama!

those traveling to ncaa south regional:

monday
(w @ 7 AM / m @ 4 PM)
6-8 x 300 @ 95%, r= 30"
+ general strength circuit at track

tuesday (in AM)
aerobic running
+ hurdle walkovers, barefoot strides on grass, foot drills

wednesday
light aerobic running + strides or OFF

thursday
travel to Tuscaloosa
light aerobic running over xc course + 3-4 x starts from line

friday
shake-out in AM
+ COMPETITION, m10k @ 10:00 AM & w6k @ 11:15 AM

saturday (on your own)

light aerobic running

+ stretching

sunday
OFF

those not traveling:

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (m @ 6:30 AM / w @ 7:00 AM)

800j, mcmillan wu

+ 5000m controlled trial effort
(those not participating will pace)

+ general strength circuit at track

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday (on your own)

800j + dynamic wu

+ light aerobic running

+ 6 x 100 fast striding on grass

+ hip work and/or mcmillan core

friday  (on your own)

aerobic running

+ stretching

saturday (on your own)

aerobic running

+ stretching

sunday

OFF