crimson classic

Much to the chagrin of some, the workout time for Tuesday is not set.  The weather looks to be a challenge.  We'll monitor it on Monday and send a text with the practice time for Tuesday as soon as we can.  We hope to go in the morning, somewhere between 8-9AM, and are planning for a team lunch afterwards.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (time - tbd; in AM)

800j, mcmillan wu

+ 20' of AT (anaerobic threshold) running @ track

w= 3.0-3.5 miles / m= 3.75-4.0 miles

+ 6 x 300 cut-downs from race pace, r= 60"

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

those racing at alabama:

travel to tuscaloosa just after lunch

+ light aerobic running on xc course + 3 x 100m starts

those not traveling:

+ light aerobic running

+ 4 x 200 @ mile pace, r= 200 walk-jog

+ hip work and/or  mcmillan core

friday

those racing at alabama:

shake-out in AM

+ Competition in PM; w5k @ 5:00 PM, m8k @ 5:30 PM

+ general strength circuit and travel home

those racing Berry:

light aerobic running on own + 3 x 100m starts

those not racing:

workout on own - tbd

+ general strength circuit

saturday

aerobic running

+ stretching

those racing Berry Inv:

m8k @ 8:00 AM; w6k @ 8:45 AM

sunday (time - tbd)

long aerobic running at Kennesaw or River

+ cool-down exercises

+ recovery at training room