I-20 West

Back on I-20 heading west...good opportunities ahead.  We'll take as many as we can to compete on Friday.  Some will travel on Thursday, leaving mid-afternoon.  Others will travel Friday morning.  Those not traveling will have early morning practice on Friday.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday (on track)

800j, mcmillan wu

+ 20' AT run + 4 x 110m fast on Cherry St hill, r= jog down

(MD: 10' AT + 10' easy + 6 x 300m @ ~105% of 800m RP

(800m: w/ middle-distance group)

+ general strength circuit

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

those traveling:

aerobic running on own in AM

+ travel to travel to Birmingham, shake-out upon + 2-3 x 200

those not traveling, 3:30 PM:

800j + dynamic wu

+ light aerobic running

+ 2-3 x 80m fast striding on grass + 6 x ramp sprints
OR if competing on Friday, light aerobic running + 2-3 x 200

+ mcmillan core or hip circuit

friday

those competing:

shake-out in AM, competition in PM

those not traveling, 6:00 AM

800j, mcmillan wu

+ workout on track - tbd

+ general strength circuit

saturday

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room