Training Log Archive: BP

Pre Millrose plan:

Wed 10 easy and strength
Thurs 11 Drills and build ups
Fri 12 rest
Sat 13 St Johns U Invitational indoor meet 400m and relay
Sun 14 mid-length run (? treadmill or road)
Mon 15 easy
Tues 16 drills and build ups, lite speed session indoor track
Wed 17 easy, strength
Thurs 18 easy (NJ)
Fri 19 rest/travel
Sat 20 Race day: Run fast, turn left, stay out of trouble (don't drop the baton)!
Sun NYC touristing

-4F (with wind chill) so no LT walk today :-(

Gradual ramp

Easing off in the legs tonite as follows:
Dynamic Warm-Up:
Figure 4s—Lunges with Twist- High As—Butts—High Knees—Karaoke Knee Drive

Program:
RNT Lunges 3 x 12
RNT Squats 3 x 12
3-way Hamstring Touches 3 x 15

Reverse Lateral Lunges 3 x 12 ea
Lateral Lunges 3 x 12

Side to Side Push-Ups 3 x 10
Plank Twists 3 x 10 each
Arnold Press 3 x 12

OH Bent over row 3 x 12
Plank Jacks 3 x 20 sec
Kneeling Lat Pull 3 x 12

Cool Down:
Hip Circles
Butterfly
Hydrants
Cats and Cows
Childs

Legs with roller