boston bound

Great opportunity in Boston this week!  It's a short week with a Wednesday departure, so make sure you're managing your week well and getting as much rest as possible.

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

Boston group:
aerobic running on your own in AM
+ travel to Boston, MA (depart from locker room at 2:00 PM)
+ shake-out upon arrival
those not traveling:
aerobic running on your own

+ strides on grass or turf
+ general strength circuit

thursday
Boston group:
light aerobic running over xc course in 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
AM shake-out, time - tbd
+ BATTLE IN BEANTOWN, w= 5k (3:00 PM) / m= 8k (3:30 PM)
+ travel to Atlanta
those not competing:
workout on own in AM - 5', 4', 3', 2', 1' fartlek @ 85% w/ equal recovery

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room