From an old sage...traditions are important. We haven't kept up with ours as we should! Our program has great traditions, traditions to be proud of, traditions that have carried us to success at the conference level, the national level, indeed...the olympic level. What traditions will we carry forward from this team...what traditions will we carry forward from you? Whether you line up and compete this weekend or not, your contribution is important. What will that contibution be?
For those competing this weekend:
monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 technique strides
(m&wDMR - 3:30 PM) 1600 @ AT + 400, 300, 200
tuesday
800j, mcmillan wu
+ 1600 @ AT + 400, 300, 200 OR 8 x 200 cut-downs, r= 2'
+ general strength circuit
(m&wDMR - OFF or light aerobic running + strides)
wednesday
OFF or light aerobic running + strides - on your own
(m&wDMR - travel + light aerobic running + 2-3 x 200's @ RP)
thursday
light aerobic running + 2-3 x 200's @ RP + travel
(m&wDMR - shake-out in AM, competition in PM)
friday
shake-out in AM, competition in PM
saturday
shake-out in AM, competition in PM
sunday (on your own)
long aerobic running
+ cool-down exercises
+ recovery
For those not competing this weekend:
monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 technique strides
tuesday
800j, mcmillan wu
+ 24-32' of anaerobic threshold intervals on track:
w= 1000's, r= 1' / m= 1200's, r= 1'
+ general strength circuit
wednesday (on your own)
400j, dynamic foot drills wu
+ aerobic running
+ hurdle drills
+ barefoot strides on grass
+ foot drills & balance exercises
thursday (on your own)
800j + dynamic wu
+ light aerobic running
+ 3 x 80m fast striding on grass in spikes + 6 x 40m sprints on ramp
+ work on A march
+ mcmillan core or hip circuit
friday (on your own)
800j, mcmillan wu
+ 16-20 x 300 from 5k to 3k, r= 1'
+ general strength circuit
saturday (on your own)
aerobic running
+ stretching
sunday (on your own)
long aerobic running
+ cool-down exercises
+ recovery
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