We had a recovery day today - 40' easy on the local golf course and then a final 800 at race pace at our on-campus trails. The 800s were the quickest of the year so far -we are starting to get a bit of turnover in our legs.
In the afternoon we did a series of plank (pillar) exercises and a series of Swiss Ball exercises for the core. We finished with a max out on pushups and pull-ups - all at the Fitness Center in the Student Union Building.
Tomorrow the runners face a challening workout: last cycle they ran 5' all out and tried to cover as much distance as they could during the 5'. This week each runner will run his/her same distane from the 5' test and attempt to cover it in 5:45. We will attempt 4-6 repeats. The factor that makes this workout difficult is that there is only a minute's rest after each repeat. We will do this run a nearby dirt road which is primarily flat with a small rise about midway down the road.
It will be interesting to see how the runners respond to the challenges of this workout. The weather has been cool the past few mornings and it looks like it will be fairly cool tomorrow as well - so that should help a lot.
I'll post the results tomorrow or as soon as I can get to them.
We are just about a week away from our first race of the season - Saturday, Sept 4 -
at Jacksonville State University - about a 3 hour ride from UWA. Everyone is getting pretty excited about it right now. I can't wait to see how our athletes perform and get some information on how to focus their upcoming training.
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