catching a (centered) breath

Sorry for the delay in posting the upcoming week!  After three weeks of competition it's time for a week of recovery from travel and racing.  While a very small group will compete this weekend, for most it will be a chance to rest a little while still getting in a solid week of training.  Some really good things are happening, the promise for even better things beckons!  Double down on your recovery efforts, it will pay big dividends in the coming weeks!


monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 technique strides


tuesday
800j, mcmillan wu
+ 80% strong aerobic running on park lake loop, w= 7-8 mi / m= 8-10 mi
(some will run 6 miles + return to track for 8 x 200 cut-downs)
(800m - on track; 3 x 200 + 2 x 300 + 400 + 2 x 300 + 3 x 200)
+ general strength circuit

wednesday
400j, dynamic foot drills wu
+ aerobic running
+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 6 x 40m sprints on ramp

+ mcmillan core or hip circuit
(those traveling - light aerobic running + 2-3 x 200 @ RP)


friday (time-tbd)
800j, mcmillan wu
+ workouts - tbd
+ general strength circuit
(those traveling - COMPETITION)


saturday (on your own)
aerobic running
+ stretching
(those traveling - COMPETITION)


sunday (time-tbd)
long aerobic running

+ cool-down exercises

+ recovery at training room