week of Feb 22-28

monday - aerobic running + 4 x 100 'light & fluid'
tuesday - AT fartlek on track: 5', 4', 3' @ AT pace w/ equal recovery
+ 1 mile jog + 3 x 300 cut-downs w/ 300j
(m+w800: 500 + 300, r= 8-10')
wednesday - OFF, no running
thursday - aerobic running + strides
friday - shake-out run in AM / competition in PM
(those not traveling: anaerobic intervals or AT run on track)
saturday - competition or aerobic running
sunday - long aerobic running, meeting time tba

*strength & conditioning: none this week

women's daily mileage:
mon = 3-4 miles in AM + 5 miles in PM
tue = 8 miles
wed = 0
thu = 4-5 miles
fri = 7-8 miles total (2-3 mile shake-out run in AM)
sat = 6-8 miles
sun = 11-12 miles
TOTAL = 44-50 miles