off to the races

***note: practice time for spring semester each day is at 3:30 PM, unless otherwise noted.  Once we get going, possibly we will look at some adjustments for groups to go a little earlier, depending upon class schedules.

Welcome back!  With the first competition for 2015 coming up on Saturday, we hope you're as excited as us to get started!  Along with practice times, note team meetings on Thursday in respective teams' locker room.  Also, make sure you show up for practice appropriately dressed for the weather conditions.  Lastly for definition sake, understand that VO2max work is typically at current 3k pace or slightly faster, which also could be written as vVO2max.

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

tuesday (3:30 PM)
800j + mcmillan wu
+ VO2max work on track: 800 + 1000 + 1200 + 1000 + 800 + 600
@ ~3k pace, r= equal time recovery
(800m: 10-12 x 350, r= ~equal time recovery)
+ general strength circuit

wednesday (3:30 PM)
400j + dynamic foot drill wu
+ aerobic running
+ hurdle mobility
+ barefoot strides on grass
+ foot drills in sand & balance exercises+ hip circuit

thursday (3:30 PM)
*team meetings (w @ 3:10pm / m @ tbd)
800j + dynamic wu
+ light aerobic running
+ 2-3 x 80 fast striding
+ 6-8 x ramp hill fast; w/ walk recovery
+ work on A march
+ mcmillan core

friday (3:30 PM)
800j + mcmillan wu
THOSE COMPETING:
+ light aerobic running
+ 2-3 x 200 @ race pace
THOSE NOT COMPETING:
+ 1600's on track @ ~88%, r= 3' (jog 400m), w= 4-5 / m= 5-6
(800m: 3x200 +2x300 + 400 + 2x300 + 3x200, r= 90" + 8' rec + 600 fast)
+ general strength circuit

saturday
THOSE COMPETING:
travel to Clemson in AM, shake-out upon arrival
+ competition
THOSE NOT COMPETING:
(on your own)
aerobic running
+ stretching

sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery strategies in training room