Solid weekend in the lion's den...school record by six seconds in the men's DMR, breaking a record set in 2000...then four for four with indoor personal bests on Saturday! A harbinger of things to come.
Some great opportunities this weekend in Birmingham. We're working hard to get as many as possible to the meet, but this is one of the meets with limited entries, three per event. Needless to say, if you get a chance to be on the starting line, make the most of it!
monday (on your own)
Some great opportunities this weekend in Birmingham. We're working hard to get as many as possible to the meet, but this is one of the meets with limited entries, three per event. Needless to say, if you get a chance to be on the starting line, make the most of it!
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'
(mid-distance: 4 x ~4' @ AT, r= 1' + 3 x 3 x 300 cut-downs)
(800m: 16 x 300 from 5k to 3k, r= 1')
+ 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
+ work on A march
+ work on A march
+ mcmillan core or hip circuit
(those competing in FRI 5k - light aerobic running + 2-3 x 200 @ RP)
friday (time-tbd)
800j, mcmillan wu
+ (800m/mid-distance) 3x2 + 2x3 + 1x4 + 2x3 + 3x2 + 1 x 400-600
(long-distance: workout-tbd)
(long-distance: workout-tbd)
+ general strength circuit
(those competing in FRI 5k - COMPETITION)
(those competing SAT - light aerobic running + 2-3 x 200 @ RP)
(those competing SAT - light aerobic running + 2-3 x 200 @ RP)
saturday (on your own)
aerobic running
+ stretching
(those traveling - COMPETITION)
sunday (time-tbd)
long aerobic running at mountain or river
+ cool-down exercises
+ recovery at training room
