there's no place like home

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It's always great to compete at home, to race on the track that we train on every week.  This week, more so than any in the past, will truly feel like home.  It will feel like Georgia Tech, home of the Yellow Jackets!

Note Thursday's practice is at 2:30 PM.  Notify coaches if you have a conflict.

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)
*YELLOW JACKET CELEBRATION in PM at GT Hotel

tuesday

800j + mcmillan wu
wLD & 3kSC - 6:00 AM / mLD & 3kSC - 6:45 AM
+ 1-2 x 2400m progressive threshold run, r= 3' + 8 x 200 @ 3k pace, r= 100j
(those racing 3000SC or 5k on Friday will run 1 x 2400)
MD - 3:30 PM
+ 2 x 60", r= 3' OR 4 x 60", r= 3', 2', 1' + 1-2 miles jog + 4-6 x 200 cut-downs
+ 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 (2:30 PM)
800j + dynamic wu
+ 4 x 40m ramp sprints w/ walk down recovery
+ light aerobic running
'+ 2-3 x 200 @ RP
+ hip circuit

friday
AM shake-out, time - tbd
+ GEORGIA TECH INV / 1500m, 3000SC, 5000m
those not racing (time - tbd):

800j + mcmillan wu
+ workouts - tbd
+ strength & conditioning

saturday
AM shake-out, time - tbd
+ GEORGIA TECH INV / 800m, 4 x 400m
those not racing:
aerobic running on your own
+ stretching

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room
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