for Monday, Jan 28

6:45AM - strength & conditioning at coliseum
+ 3-4 miles easy running
8:30AM - strength & conditioning at Wardlaw
+ 3-4 miles easy running

3:30PM - at track

1. warm-up circuit
2. workout
m+w800: 1x450 + 2x250 + 3x150, r= 10', 6', 4'
m+wmd, mld: quality distance run,
mmd= 6-8 mi. / wmd= 5-6 mi. / mld= 10 mi.

3. 4 x 120m 'ins & outs'
4. static stretching