conference meet week'19

***NOTE TUESDAY PRACTICE TIME - 6:45 AM***

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).

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #TSN1920 #HBDYWI

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 (6:45 AM)

800j + mcmillan wu

+ 10-12 x 400 @ vVO2max on park cinder loop, r= ratio of 1:1
(800m: 10-12 x 400 @ 90% of MAS, r= 1')
+ strength & conditioning

wednesday

ACC group:
aerobic running on own in AM
+ travel to Blacksburg, VA (depart from locker room at 12:15 PM)
+ possible short shake-out upon arrival
those not traveling:
hurdle drills (if hurdles available on track)
+ 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:

+ 6 x 40m fast striding on ramp on own

+ light aerobic running
+ hip circuit

friday
Early AM shake-out, time - tbd
+ ACC CHAMPIONSHIPS, m= 8k (10:00 AM) / w= 6k (11:00 AM)
+ travel to Atlanta
those not competing:
workout - Threshold run on track, w= 5200m / m= 6000m
(800: 15 x 200 @ MAS, r= ratio of 1:1)

+ 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