happy valley bound

Fall break in the first half of week then some great racing opportunities in Happy Valley and at Berry College late in the week.  Enjoy the short break from school, rest and relax, and ask questions if you're unsure of any of the info below!
#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 (8:00 AM)

800j + mcmillan wu

+ Threshold running on track or cinder loop (w= 5200m / m= 6000m)
+ 1600j + 1 x 600 @ AnAe Endurance
(800m group: 12 x 400 in lane 8 @ 85% of MAS, r= ~35-45")
+ strength & conditioning

wednesday

Penn State group:
aerobic running on your own in AM
+ travel to State College, PA
(depart AA @ 1:00 PM, depart Hemphill @ 1:15 PM)
+ shake-out upon arrival - tbd
those not traveling:
aerobic running on your own

+ strides on grass or turf
+ general strength circuit

thursday
Penn State 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
women's shake-out @ 6:30 AM / men's shake-out @ 7:15 AM
+ PENN ST NATIONAL INV, w= 6k (10:45 AM) / m= 5.2m (11:30 AM)
+ travel to Atlanta
Berry College group:
light aerobic running in AM
+ 3-4 x 100 starts on grass in spikes
those not competing:
tempo running @ 75-80% (w= 10k / m= 14-16k)
(800m group: 3 x 3 x 400 @ MAS, r= work:rest ratio of 1:1)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching
Berry College group:
w= 6k / m= 8k (more info sent during week)

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room