iron sharpens iron

After weeks of training apart in various regions of the country and, indeed, around the world, it's time to come together and work as one team in pursuit of lofty goals!  What we achieve this fall will be the sum of what each team member gives PLUS the synergistic effect when like-minded individuals work together for a common goal...iron sharpens iron.

Our efforts this week, while moving our aerobic fitness forward, will also serve as a gauge on where everyone is at as we start the fall semester.  This will help us shape our training going forward.  The first effort will be a structured cut-down run in designated groups and the second will be lactate shuttle fartlek.  For Wed and Thu, because of the weather, try to get the majority of your mileage in on your own in the morning and leave 2-4 miles for the afternoon.  If you're not able to do this for some reason, communicate that with your coaches.  Still don't have a fancy replacement for P45417, so for now... act > achieve > actualize

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ cut-down run on park 2k lake loop (~75% to ~85%); w= 8k / m= 12k

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 60m fast striding on Cherry St hill

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:00 AM)

800j + mcmillan wu

+ (on cinder loop - each loop = 870m)
400 @ CV(~90% ) + 400 @ Tempo (~80%) + 70 @ Easy (~65%);
w= 6 loops, m= 8 loops

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (8:00 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room