After a solid week of aerobic efforts, this week possibly brings some challenging weather on Tuesday. If the weather permits, the schedule will be as follows below. If the weather doesn't permit a workout on Tuesday, we will move the workout day to Wednesday and do an aerobic fartlek on the cinder loop or on the track.

monday

OFF - no running

tuesday (weather permitting)
mcmillan wu
+ AT run @ 85% on park cinder loop or track; w= 3.5-4 mi / m= 4 mi
+mcmillan II core
+ optional squats

wednesday
hurdle drills
+ aerobic running
+ yoga

thursday
dynamic wu + speed ladder
+ aerobic running
+ 3 x 300 cut-downs
+ general strength

friday

travel to ky

+ light aerobic running + 2 x 200 @ race pace
+ abbreviated mcmillan II core
those not traveling:

aerobic intervals on track

saturday
competition

those not traveling:

aerobic running on own

sunday (time - tbd)
long aerobic running
+ cool-down exercises
+ training room recovery