Regarding recovery, read something interesting over the weekend from Steve Magness, a very respected coach. "Magness started experimenting with other ways to facilitate recovery, like calming and relaxing music, but discovered what was most helpful—based on measuring heart rate variability, a common indicator of recovery—was creating a laid back social environment immediately after hard workouts. “Going from a high-stress workout to a desensitized period of just joking around together decreases tension way faster than anything else we’ve tried,” says Magness. “So now, it has kind of become part of our program to force fun social interactions after intense workouts.”
Hmmm...sounds like the training room after practice...yet again another reason to spend time in the training room. If you're not...you are missing a big piece of the puzzle!
monday
OFF
tuesday
800j, mcmillan wu
+ 10-12 x 400 @ 110% of 3k pace, r= ratio of 3:1
(MD: 10-12 x 400 @ 110% of vVO2max, r= ratio of 3:1)
(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
800j + dynamic wu
+ light aerobic running
+ 2-3 x 80m fast striding on grass
+ 6 x 40m ramp sprints w/ walk down recovery
+ med ball throws, 5 x BLF + 5 x OHB
+ mcmillan core or hip circuit
friday
800j, mcmillan wu
+ 1600's on track @ ~91%, r= 3' (jog 400m), w= 4-5 / m= 4-5
(MD: 10' AT + 10' easy + 6 x 300m @ ~105% of 800m RP)
(800m: w/ middle-distance group)
(MD: 10' AT + 10' easy + 6 x 300m @ ~105% of 800m RP)
(800m: w/ middle-distance group)
+ general strength circuit
saturday
aerobic running on your own
+ stretching
sunday (time - tbd)
long aerobic running at Chattahoochee River
+ cool-down exercises
+ recovery at training room
