winter weather advisory

It's going to be a challenging week with expected wintery weather on Tue & Wed.  Forecasts call for precipitation (rain or snow) and cold temperatures beginning early Tue morning and throughout the day.  For Wed it looks like precipitation and possible freezing temps.  So we will practice Tue at 7:00AM and will most likely be inside.  If the 7:00AM time doesn't work with your class schedule then you should show up at the regular 3:30PM time.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday (7:00 AM)

800j, mcmillan wu

+ workouts tbd

+ general strength circuit

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

those traveling:

light aerobic running on own before travel

shake-out + for those competing FRI, 2-3 x 200 upon arrival

those not traveling (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

those competing:

all events in AL; 5k's in WA - shake-out + COMPETITION

those competing SAT in WA - light aerobic running + 2-3 x 200

those not traveling (on your own):

800j, mcmillan wu

+ workouts tbd

+ general strength circuit

saturday

those competing in WA:

shake-out + COMPETITION

those not competing (on your own)

aerobic running

+ stretching

sunday (time-tbd)

long aerobic running at mountain or river

+ cool-down exercises

+ recovery at training room