pan(handle)ning for gold

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

NCAA South Region group:
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 - track or Brock)

800j + mcmillan wu

+ w= 12-15 x 200 @ AnAe E, r= 200j / m= 15-20 x 200 @ vVO2max, r= 200j
+ strength & conditioning

wednesday

aerobic running on your own in AM
+ travel to Tallahassee (bus at locker room @ 1:15 PM / depart @ 1:45 PM)
+ shake-out upon arrival

thursday
light aerobic running over xc course
+ 3-4 x 100 starts from line in spikes

friday
AM shake-out, time - tbd
+ NCAA SOUTH REGION, w= 6k (8:30 AM) / m= 10k (9:30 AM)
+ travel to Atlanta

saturday

no required activity, suggested activity - light aerobic running

sunday

no required activity, suggested activity - off

Group not competing at NCAA South Region:
monday (6:15 AM - track)

800j + mcmillan wu

+ 3000m TT or 2000m TT or 5 min Montreal Test
+ strength & conditioning

tuesday (on your own OR OFF)

light aerobic running + strides

wednesday - friday
no required activity, suggested activity - off

saturday (on your own)
light aerobic running
+ stretching & mobility

sunday (time - tbd)
light aerobic running at kennesaw or river

+ cool-down exercises

+ recovery strategies in training room