once a runner

There was discussion of the novel "Once a Runner" this weekend.  Find a copy, read chapter 35 'The Orb' and chapter 36 'The Race', read it this week.  Twenty-three pages, read them.

Looking forward, we'll do a time trial of some sort early next week for those not traveling to ACC's, weather dependent.

monday (on your own)
*3:00 PM - voluntary challenge yoga w/ Jenna; freshman gym

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (3:30 PM)

800j + mcmillan wu

+ 11-12 x 1000 @ 1/2 mar pace, r= 45-60"
+ (800m/MD: 3 x 400 + 4 x 300 + 4 x 200 @ 103% of mile RP, r= ratio of 1:3)

+ strength & conditioning

wednesday (3:30 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides on turf
+ general strength circuits
(3000SC hurdle work)

thursday (3:30 PM-those traveling go earlier)
*2:00 PM - voluntary recovery/wu yoga w/ Jenna; freshman gym

800j + dynamic wu
+ 5 x 40m ramp sprints from stand w/ walk down recovery
+ light aerobic running
+ 3 x 200 cut-downs, r= 400j

+ work on A march

+ hip circuit
(those traveling, depart for airport - time tbd)
travel to Chicago
+ light shake-out upon arrival

friday (3:30 PM)

800j + mcmillan wu

+ 4 x 400 + 4 x 300 + 4 x 200
(800/MD: 10' AT + 10' jogging + 6 x 300 @ 105% of 800m RP

+ strength & conditioning
(those traveling - time tbd)
travel to South Bend
'+ light aerobic running + 2-3 x 200 @ RP

saturday (on your own)
aerobic running on your own
+ stretching
(those competing)
AM shake-out - tbd
ALEX WILSON INV (DMR, 800m)

sunday (time-tbd)

aerobic running @ chattahoochee river

+ cool-down exercises

+ recovery strategies in training room
(those traveling)
aerobic running - time tbd
travel to Atlanta