bama bound

Please text mileage for last week.  Tuesday's workout times will be texted out on Monday, but for the most part those with 8:00 AM classes on Tuesday will go at 6:00 AM, all others will go at 6:45 AM, and then all return for strength & conditioning at 4:00 PM.

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 (6:00 AM / 6:45 AM)

800j + mcmillan wu

+ (long-distance) 5-6 x 1600 @ 91%, r= 3'
+ (mid-distance) 6 x 1000 @ 90%, r= ratio of 1:0.5 + 4 x 170m hill
+ (3000SC) 5 x 800 (2nd lap w/ hurdles, #1, 3, 5) + 4 x 170m hill
+ (800m) 10' AT run + 10' jog + 6 x 300, r= ratio of 1:10

+ 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)
*2:00 PM - voluntary recovery/wu yoga w/ Jenna; freshman gym
800j + dynamic wu
+ 4 x 90m (30m sprint + 30m float + 30m sprint)

+ light aerobic running
+ 3 x 200 cut-downs, r= 400j

+ work on A march

+ hip circuit
+ travel to Tuscaloosa

friday
those competing:
shake-out in AM, time-tbd
ALABAMA RELAYS; 1500m, 5000m
those not traveling (time - tbd)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday
those competing:
shake-out in AM, time-tbd
ALABAMA RELAYS; 800m, 4 x 400m
those not competing:
aerobic running on your own
+ stretching

sunday (time-tbd)

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room