for Monday, Mar 10

*from a book I'm currently reading: "with all endeavors...there's a secret that will get you from where you are - to the next level of excellence. The secret is practice with passion."

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

3:30PM - at track
1. warm-up circuit
2. 1.5-2 mile wu + 4 x 40m starts
3. workout

9 x 400m, r= 2' (3 @ 1500 pace, 3 @ 1500 pace +3', 3 @ 1500 pace)

3 x 3200m, r= 8' @ 10:10, 10:00, 9:50

4. 1.5-2 mile cd
5. cool-down exercises

(cross-training: 10' + 8' + 6' hard, r= 5', 4')