palmetto state again

NOTE ABOUT MANDATORY COVID TESTING... will take place on Wednesday this week between 7:30-8:45 AM in the Tech Center; remember to write initials on vial!

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 (3:30 PM)

800j + mcmillan wu

+ (W-XC, MLD) 1000's @ CV on AAM loop @ Oak Hill

+ (M&WMD-track) 10-12 x 400 @ VO2max, r= ratio of 1:1

+ (800-track) 400 cut-downs, r= 5'; w= 4 / m= 5

+ strength & conditioning in Brock

wednesday (3:30 PM)

***7:30-8:45 AM - COVID TESTING IN TECH CENTER***

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 (3:30 PM)

800j + dynamic wu
+ mini-hurdle runs, drills & bounding

+ 4 x 60m fast striding in Brock w/ walk back recovery
+ light aerobic running

+ 4 x 100y sprint-float-sprint

+ hip circuit

friday (time - tbd)
those competing:
light running in AM, travel
+ light running + 2-3 x 200 @ RP
those not competing (time - tbd):

800j + mcmillan wu

workouts - tbd

+ strength & conditioning

saturday

those competing:
AM shake-out, time-tbd
+ SOUTH CAROLINA INVITATIONAL
those not competing:

aerobic running on own

+ stretching & mobility

sunday (9:30 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies at training room