the path to greatness goes down myelin road

"I have always maintained that excepting fools, men did not differ much in intellect, only in zeal and hard work" - Charles Darwin

With the outdoor racing season in full swing, every meet is important, every meet is an opportunity to push our personal barriers further.  As you approach each race, challenge yourself to shoot for performances just beyond what you think you are capable of, put yourself in a position two-thirds into each race to accomplish something special.  This challenge is physical to be sure, but even more, it is a mental challenge.  And with grit, determination, and positive energy, each of you is up to this challenge!
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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 (6:00 AM, may be a little later depending on class schedules)

800j + mcmillan wu

+ 20 x 300 cut-downs from CV pace, r= 1'

+ 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
those not traveling (on your own)
800j + dynamic wu
+ 6 x 80m Cherry St hill sprints, r= walk down recovery
+ light aerobic running
+ hip circuit

those traveling/competing:
light aerobic running on your own + 2-3 x 200 @ RP
travel to FL
+ shake-out upon arrival
+ FLORIDA RELAYS (5k)

friday

those not traveling (AM time - tbd)
800j + mcmillan wu
+ w= 5 x 1600, r= 3' / m= 6400m @ CV + 6-8 x 200
+ strength & conditioning
those competing:
shake-out in AM
+ FLORIDA RELAYS

saturday
those not competing:
aerobic running on your own
+ stretching
those competing:
shake-out in AM
+ FLORIDA RELAYS

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
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