off to the races

***very cold temps with wind on Mon, very cold temps on Tue with lighter winds...DRESS WARMLY, COVER UP SKIN!, BUT GET MILES IN :)

Some changes to normal schedule due to weather...Monday remains on your own, Tuesday will be much like our normal Thursday and we'll use indoor facility; Wednesday will be main workout day focusing on VO2 max work (roughly 3k race pace); Thursday will be like normal Wednesday.  First competition of 2014 on Saturday!

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday

800j + dynamic wu

+ light aerobic running

+ 2-3 x 80 fast striding

+ 4 x 20 fast acc + 40 float + 20 fast acc
or sled pull accelerations

+ mcmillan core or hip circuit

wednesday

800j + mcmillan wu

+ VO2 max work on track: 1000's or 800's @ vVO2 max, r= 3'

(800m: 8-10 x 500 @ vV02 max, r= 3')

+ general strength circuit

thursday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walk

+ barefoot strides on grass

+ foot drills & balance exercises

friday
those competing:
+ light aerobic running
+ 2-3 x 200 @ race pace or light strides
those not competing:

800j + mcmillan wu

+ on cinder loop, workouts tbd

+ general strength circuit

saturday
those competing:
travel to Clemson + COMPETITION
those not competing:
(on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room