fall break and COTE

Important notes for this week:

Fall break starts at the end of this week and goes into next Mon & Tue.  Only those actively racing cross country for the team are required to stay on campus through the break.  If you have any questions, ask your coaches.

We have identified ten women and ten men who will compete at Louisville in two weeks.  We will travel a total of twelve to Louisville, however.  So this weekend we will compete a group of women and men at Furman.  Both races are 5k.  From this group we will select the additional two women and two men who will then compete at Louisville.  For those not competing at Louisville we hope to arrange for competition at Berry that weekend.

Lastly, from the Performing Under Pressure session, we know we have to bring a COTE of armor to our competition.  Let's work on that by bringing it to practice err day all day!

C(onfidence)O(ptimism)T(enacity)E(nthusiasm)

monday (on your own or OFF)
dynamic wu
+ light aerobic running or cross-training
+ 6 x technique strides on grass
***voluntary yoga with Jenna at 3:00 PM in freshman gym

tuesday (6:00 AM)
800j + mcmillan wu
women:
+ 6 x 800 on cinder loop, r= equal time rec
+ 1600 @ AT on track
+ general strength circuit
men:
+ 80% running on park 2000m road loop, 3 x 5k, r= 90"
+ 3-4 x 200 on track, r= 200j
+ 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)
***voluntary yoga with Jenna at 7:15 AM in green room
800j + dynamic wu & speed ladder
+ 6 x 60m from stand start on Cherry St hill
+ light aerobic running
+ work on A march
+ mcmillan core

friday
those traveling:
light aerobic running on own + 3 x 200 @ race pace
+ travel to Greenville in late afternoon
those not competing (7:00 AM):
800j + mcmillan wu
+ 5-6 x 1600m @ ~91%, r= 3' (track or cinder loop)

saturday
those competing:
shake-out in early AM
+ Furman Inv, w5k @ 8:30 AM / m5k @ 9:00 AM
those not competing:
aerobic running on own
+ stretching

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