man's search for meaning

As with last week, reminder if at all possible, try to do the majority of your mileage on Wed and Thu in the morning on your own.  With Tuesday's 80% run, let's focus on increasing the distance, so paces may be adjusted a little conservatively. And Friday, the pace for the 1600's will move towards 88%.

And with no school on Monday, take 4:22 to listen to Viktor Frankel talk about how we elevate each other to reach our potential...

monday (on your own or OFF)

dynamic wu

+ light aerobic running or cross-training

+ 6 x technique strides on grass

***no yoga with Jenna today but can do on own

tuesday (6:00 AM)

800j + mcmillan wu

+ 80% strong aerobic running on park lake loop

+ general strength circuit

wednesday (3:30 PM)

400j, lunge matrix wu

+ aerobic running

+ hurdle drills

(some 3000SC hurdle work)

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday (3:30 PM)

800j + dynamic wu & speed ladder

+ 6-8 x 40m ramp sprint from stand start

+ light aerobic running

+ work on A march

+ mcmillan core

friday (6:00 AM)

800j + mcmillan wu
+ 1 x 400m fast with 400m jog rec on park cinder loop
+ 1600's @ ~88%, r= 3' (jog 400m), w= 4-5 / m= 5-6

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room