racing on the flats

"One thing accepted by almost all athletes who become serious competitors is this:  the necessity of pain tolerance.  No one becomes proficient at any level in sports without pushing consistently beyond a comfort point.  And those who become great push far past what they thought they could handle." - espn article

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday (6:00 AM)

800j, mcmillan wu

w10k: 5-6 x 1600 @ 91%, r= 3'

all others: 16 x 300 @ 5k to 3k pace, r= 1')

+ general strength circuit

wednesday

400j, lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu w/ speed ladder & plyo box jumps

*those competing Friday:

+ 3 x 40m ramp sprint from standing start

+ light aerobic running

+ 2-3 x 200 @ RP

*those competing Saturday

+ 5 x 40m ramp sprint from standing start

+ light aerobic running

+ (ALL) med ball throws; 5 x BLF + 5 x OHB

+ (ALL) work on A march

+ (ALL) mcmillan core or hip circuit

friday (time-tbd)

*those competing Friday:

shake-out in AM + competition

*those competing Saturday

800j, mcmillan wu

+ light aerobic running

+ 2-3 x 200 @ RP

saturday (time-tbd)

*those competing Saturday

shake-out in AM + competition

*those not competing:

aerobic running on own in AM

+ stretching

+ work at meet

sunday (time-tbd)

long aerobic running at kennesaw or river

+ cool-down exercises

+ recovery at training room