ringin' in 2018

Again, some reminders:
>text or email your weekly mileage, and results for Tue workout
>make sure you are back on campus on Tuesday, January 2, 2018

ASSIGNMENT:
text coach a performance statement, so far about 65% of women and 50% of men have participated.
*to review, a performance statement is a simple, yet specific, form of positive self-talk that identifies the process of success for you, or what it takes for you to perform at your best.  Think more like a brief personal performance mantra you can repeat to yourself as you approach a race to keep you positively focused on what you need to to in the race.

COMPETITION:
We plan to take a fairly large number to compete this weekend.  Some will race (600m through 5000m) outright, some will run race (600m or 1000m) as a workout with some threshold work included afterward.  With the ACC meet being held on this track in late February, it's important to get familiar with the feel of a banked 200m track.

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 (on your own)

800j + mcmillan wu

+ AE Power (~5k pace) workout
*w= 6-7 x 800, m= 5-6 x 1000, work to rest ratio of 1:0.5
i.e. take one-half time rest of the time it took to run repetition

+ strength & conditioning

wednesday (2:30 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 60m relay starts in spikes w/ walk back recovery + 2 x 80 fast
+ light aerobic running
+ hip circuit
(*6:00 PM - TEAM DINNER, details to follow)

friday (2:30 PM)

800j + mcmillan wu
those racing:
light aerobic running + 3 x 100 starts
those not racing:

+ Threshold workout - tbd

+ strength & conditioning

saturday
those racing:
travel to Clemson
+ shake-out, warm-up, race, threshold work
those not racing:

aerobic running on own

+ stretching & mobility

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room