morning joy

"The singer can easily move us to tears or to laughter, but where is he who can excite in us a pure morning joy?" - Henry David Thoreau in 'Walking'

Back by popular demand will be the 12 x 400m co-ed relays on Tuesday morning.  Please note that you should make sure that you have a watch, as you will need to report your times to the coaches after each effort.  Your recovery will be for however long it takes your relay teammate to run their 400m.  The efforts should start at about 95%, but you can drop them from their as you see fit.

Friday's workout will be determined mid-week.

Lastly, take a minute to look over the short article in Competitor magazine regarding the best sources of carbohydrates for runners...how many of these are in your diet?
http://running.competitor.com/2014/04/photos/the-10-best-carbohydrate-sources-for-runners_12953

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM, on track)

800j + mcmillan wu

+ 12 x 400 'RWTB style'; i.e. co-ed team relays

*BRING WATCH TO REPORT YOUR OWN TIMES

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

800j + dynamic wu & speed ladder

+ light aerobic running

+ 2-3 x 80m fast striding on grass in spikes

+ 3-4 x 120 build-ups (40 stride + 40 fast + 40 sprint)

+ mcmillan core or hip circuit

friday (6:00 or 6:30 AM)

800j + mcmillan wu
+ workout - tbd

*anaerobic repeats (w= 5 x 1200 / m= 5 x 1600)
or 80% running or 20' AT running

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at River

+ cool-down exercises

+ recovery at training room