bama bound

NOTE ABOUT MANDATORY COVID TESTING... Tue at 7:30-8:45 AM in the Tech Center; remember to write initials on vial!  NOTE ABOUT TUE PRACTICE - 6:30 AM workout, after workout go to Tech Center for covid test (have phone).  Strength & Conditioning will be at 3:30 PM

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 / breathing techniques

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

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 (6:30 AM)

800j + mcmillan wu

+ 2000m reps @ Threshold

+ (MD) 12 x 400 @ AnAe E, r= 400j

+ (w800) 15 x 200 @ AnAe E, r= 200j

+ (3:30 PM) strength & conditioning in Brock

wednesday (3:30 PM)

400j + lunge matrix wu

+ hurdle drills / 3000SC hurdle practice

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (time - tbd)

800j + dynamic wu

+ light aerobic running

+ spring development - tbd

+ (w&m800) anaerobic reps

+ those racing Friday - 2-3 x 200 @ RP

+ hip circuit

+ travel to Tuscaloosa

friday (time - tbd)

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

those competing:

AM - shakeout

CRIMSON TIDE INV - 1500m, 5000m

saturday (on own)

aerobic running

+ stretching & mobility

those competing:

AM - shakeout

CRIMSON TIDE INV - 800m, 3000SC

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room