🏔 Colorado School of Mines — 9:00AM Start
Order: 60m → 800m → 60H → 400m
You need durability + rhythm preservation.

⏰ Arrival Timeline (doors open at 9:00AM)
Warm-up starts: 9:00AM
First stride: 9:25AM
Blocks: 9:40AM
Report: 9:50AM

🔥 Warm-Up Structure (60m Focused)
1️⃣ General Prep (10–12 min)
2 laps easy jog
Hip mobility flow
Ankles + calf pogos (2×20)
Skip series (A, B, big Kereoke, straight-leg bounds)

2️⃣ Build Mechanics (8–10 min)
2×20m build-ups @ 70–75%
1×30m @ 85%
1×30m @ 90%
1×20m FAST but relaxed (95%)

Full walk-back recovery.

3️⃣ Blocks
1 push out
1 full 20m
STOP.

Cue: “Push long. Stay low. Win the first 20.”

🏃‍♂️ Between Events (Critical)
You’re running a LOT.
After 60m:
5–7 min walk
Light shakeout

Small carb hit (banana, applesauce, sports
drink)

Before 60H:
1 hurdle walkover
1 rhythm drill
1 build-up 30m

Think rhythm, not attack.

Stay warm (sweats ON)

Before 400m:
You’ll be neurally fatigued.
2×60m relaxed strides
1×120m @ race rhythm (not fast)

400 cue: Float backstretch. Attack off last turn.