racin' in the show me state

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

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

+ Threshold running on track

+ strength & conditioning

wednesday (on your own)

those traveling:

light running on own in AM if possible

+ travel to Columbia

+ light running upon arrival

+ light strides

those not traveling:

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday

those traveling:

800j + dynamic wu & plyo progression

+ light aerobic running over xc course

+ 3-4 x starts from starting line in spikes

those not traveling (on own):

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6-8 x cherry st hill strides
+ general strength circuit

friday

AM shake-out, time-tbd

800j + mcmillan wu

MIZZOU GANS CREEK CLASSIC,  w= 6k / m= 8k

+ strength & conditioning

those not racing (on own):

800j + mcmillan wu

+ 6 x 800 @ ~Ae Power, r= 2.5'

+ strength & conditioning

saturday (on your own)

+ aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at cochran mill park

+ cool-down exercises

+ recovery strategies in training room