for Tuesday, Feb 19

1. warm-up circuit
2. 1.5-2 mile wu + 3 x bounding + 3 x starts
3. workout

m+w800:
2 x 400+300+250+200+150, r= 4'/3'/2'/2', R= 10' @ 800 pace

mmd:
2 x 500+400+300+200, r= 5'/4'/3', R= 10' @ 1000 pace

wmd:
7 x 800m, r= 1' @ goal 5k pace; OR mmd workout

mld:
6 x 1600, r= 3' @ 10k pace or faster

4. 1-2 mile cd
5. static stretching, calves + hamstrings; plantar fascia rolling