bring on the new year

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Last week of the break, a new year on the horizon, and the indoor competition beckons!  Hopefully you've been able to rest and rejuvenate over the last couple of weeks.  We're anxious to see everyone and excited about the promise of a new track season!  Note - practice time for Friday will be set once we can get a better idea of the weather.  As of now it looks to be a very cold morning and most likely we'll want to practice when the temperature has a chance to rise above freezing :)

monday

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday

800j + mcmillan wu

+ 5', 4', 3', 2', 1' fartlek @ AT pace w/ equal time recovery @ 65%

(800m: 10-12 x 300 @ 95-100% (i.e. 3k pace and faster), r= 300j)

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walk

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 2-3 x 80m fast striding on grass in spikes

+ 3-4 x 200 cut-downs, r= 200 walk-jog recovery

+ mcmillan core or hip circuit

friday (time - tbd)

800j + mcmillan wu

+ workouts tbd

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room