the rest of the week

For Wednesday, Apr 25

those traveling:
3 miles easy on own before travel

those not traveling:
women= 5 miles
men= 6-8 miles

For Thursday, Apr 26

those traveling:
4-5 miles easy on own before travel

those not traveling:
REMINDER: 7:30am strength-training at Wardlaw
women= 5 miles
men= 6 miles

For Friday, Apr 27

those not traveling:
wu to Piedmont Park ballfield loop
fartlek - 5', 4', 3', 2', 1' at 85% w/ equal recovery at 65%
cd to campus

For Sat-Sun, Apr 28-29

weekend running:
women= 12-14 miles
men= 14-16 miles

tuesday to pr project

For Tuesday, Apr 24

1. mobility- iron cross, scorpion, handwalk w/ downward dog
2. dynamic foot drills
3. 2 mile wu + 3 x 40m starts
4. workout
m800:
2x200 + 3x400 + 2x200, r= 200j/8'/200j, v= 800GP
m&w1500:
8x400, r= 400j, v= 1500GP
w5k&10k + m3kSC:
5 laps of 100 accelerate, 100 float
men's distance:
1 x 3000
5. 1-2 mile cd
6. leg swings, inverted hamstring, barefoot walking-2 laps

monday effort

For Monday, Apr 23

REMINDER:
6:45am - strength-training at coliseum + 3 miles light running
8:30am - strength-training at Wardlaw + 3 miles light running

all:
1. mobility- hip crossover, scorpion
2. foot drills
3. easy running
women= 4 miles
mmd= 5 miles
men's distance= 6 miles
4. light strides on grass
5. yoga stretching

*6:00pm - Banquet in coliseum