spring ain't quite sprung but outdoors is here

As we transition to the outdoor season, let our ambitions grow larger than ever.

"I went for a walk in the woods and came out taller than the trees." - Henry David Thoreau
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And some seemingly random information on rough cross-training equivalents...1 mile of running = 10 min of water-running and elliptical / 2000m of rowing / 15 min of stationary biking / one-quarter mile of swimming.

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

+ 3 x 1000 + 3 x 600 + 3 x 400 @ AE Power, r= 2.5', 1.5', 1'
(very likely will be a 3000SC workout at separate time, tbd)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (time - tbd)
800j + dynamic wu
+ 2 x 80 + 2 x 100 + 1 x 150 w/ walk recovery
+ light aerobic running
+ hip circuit

friday
those competing:
AM shake-out, time - tbd
YELLOW JACKET INV
those not competing:
800j + mcmillan wu

workout on THU - tbd / THU running on FRI, on your own

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
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