conference meet week

Championship season is here... sleep, recovery, right nutrition and right efforts...all must align with our values we went over at the first team meeting back in August (see PDF you received for reference) and your values (i.e. what is most important to you).
#actachieveactualize

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 - in Brock)

800j + mcmillan wu

+ Oregon Drill v.GT, w= 25' / m= 30' / 800m: 20'
+ strength & conditioning

wednesday

ACC group:
aerobic running on your own in AM
+ travel to Boston, MA (depart from locker room at 12:15 PM)
+ possible short shake-out upon arrival
those not traveling:
aerobic running on your own

+ strides on grass or turf
+ general strength circuit

thursday
ACC group:
light aerobic running over xc course in late AM
+ 3-4 x 100 starts from line in spikes
those not traveling:

+ 5 x 80m fast striding on Cherry St hill on own

+ light aerobic running
+ hip circuit

friday
Early AM shake-out, time - tbd
+ ACC CHAMPIONSHIPS, w= 6k (10:00 AM) / m= 8k (11:00 AM)
+ travel to Atlanta
those not competing:
workout - 12 x 400 @ Ae Power on track, r= ratio of 1.0:0.5
(800 group: 200, 300, 400, 500, 600, 800 @ vVO2max, r= equal time)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (9:00 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room