Training was a rite of purification; from it came speed, strength. Racing was a rite of death; from it came knowledge. - Once A Runner

Apologies for the late post...

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 3:00-3:15 PM.

TEAM > TEAMMATE > SELF

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

monday (on your own or OFF)
dynamic wu
(if OFF, cross-training is encouraged)

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (3:30 PM)

800j + mcmillan wu

+ 2 x 5 x 300 @ <AnAe E, r= 90" / R= 4'

+ 1 x 400 @ finishing speed  OR  2000-3000m @ Threshold

+ (800) 11 x 200 cut-downs, r= 90" + 10-12' recovery + 1 x 350 fast

+ strength & conditioning in Brock

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM or earlier)

800j + dynamic wu

+ light aerobic running

+ 2-3 x 200 @ RP (racing Fri) OR 5-6 x 200 @ mile rhythm, r= 200j

+ general strength circuit

+ travel to Nashville/Clemson

friday
those competing:
AM shake-out, time-tbd
+ VANDERBILT MUSIC CITY INV / CLEMSON TIGER PAW INV
OR light aerobic running + 2-3 x 200 @ RP for those not competing
those not traveling (on your own):

800j + mcmillan wu
+ workout - tbd
+ strength & conditioning

saturday

those competing:
AM shake-out, time-tbd
+ VANDERBILT MUSIC CITY INV / CLEMSON TIGER PAW INV
those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies at training room