record breaking begins

A school record of nineteen years went down Saturday in South Bend.  The record-holder was a twelve-time ACC Champion, two-time NCAA Champion, went on to be an American record-holder in the indoor 1000m, a world-record holder in the 4 x 800m, and a World Indoor Champion in the 800m.  So quite a record to take down!  But...it's just the beginning.  Let's talk about records, make goals to break records, and break records.  Start with personal records then work your way up!
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monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ 7-8 x 800 @ AE Power pace, r= 2'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 5 x 80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (time - tbd)
800j + mcmillan wu

+ w & mMD: 3 x 200 + 2 x 300 + 400 + 2 x 300 x 3 x 200,
@ AE Power pace, r= 90" + 10 min rec + 1 x 600 fast
+ w & mLD: 4 x 2k @ CV (on 2k lake loop), r= 3' + 4 x grass hill
OR 9-10 miles @ tempo pace

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running @ kennesaw or river

+ cool-down exercises

+ recovery strategies in training room
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