Columbus Day Weekend Training!!!!

Columbus Day Weekend Training!!!!

Please follow this training for OYO…if you can run with other people on the team so you are not out there by yourself.  If you are out of town please make sure you keep up with your training during your travels.  We want everyone ready to go on Tuesday!

Note: First day back on Tuesday October 9, 2012 we have a meet at Burke Lake (Patriot All-Comers). Bus leaves at 2:45pm, all healthy athletes are racing!

Saturday October 6^th

For most** of you this is a rest day…please take advantage of it.  Stretch your legs, ice any injuries.  No cross-training unless you want to do some light swimming.

**Exceptions are people who missed a couple days this week due to minor aches/pains or sickness.  For that group run 30-35 minutes. 

Sunday October 7^th: Maintenance Run

Pose drills, pedestals

Boys: 35-40 minutes

Girls: 28-35 minutes

6x100m striders

Full stretch

Monday October 8^th: Pre-race

Boys: 30-35 minutes

Girls: 20-30 minutes

Core routine: (Front plank, front plank leg lift)x 2 repeat, side plank x 2, 6 inch hold, scissor kicks with elbows up, crunches, reverse crunch, v-ups, (opposite knee/opposite elbow, straight leg)x 2, front plank front to back, up downs, crisscross

Please follow an individualized instructions that may have been given to you by Coach Dietz or any of the ATC (as far as stretches, foam roller, strength exercises, cross-training, icing routines)

Anyone who has questions please email Coach Dietz (jdietz3@vt.edu).  Have a great weekend, be smart and safe.  Make sure you are ready to go on Tuesday!!!