and the aerobic hits just keep on coming

After much discussion, we've decided to extend our aerobic phase for another one to two weeks. The men seem to be in a good groove and the women are also. We like the aerobic gains we see taking place and while the race results for the women haven't been as solid across the board as the men, we think this is due more to factors other than the lack of any anaerobic work yet. For one, the disruptive weather has kept us from finishing runs down at the track with some strides and accelerations, which we believe the women need more of in order to feel a little sharper. And for another, many of our women just need more experience in order to execute race plans effectively and in a relaxed manner.

monday
hurdle work & speed ladder
+ aerobic running
+ 6 x technique strides
+ general strength
+ yoga

tuesday
mcmillan wu
+ anaerobic threshold running on track; w= 4-5 x 1600, r= 1' / m= 5-6 x 1600, r= 1'
+ mcmillan II core
+ optional squats

wednesday
dynamic wu
+ aerobic running
+ 4 x 150 w/ ins & outs
+ recovery stratgies, i.e. foam rolling, stretching

thursday (on own)
aerobic running
+ stretching

friday
competition
OR
those not traveling:
3:30 PM - AT run @ 85% on track or cinder loop; w= 3.5-4 mi / m= 4-4.5 mi
+ mcmillan II core
+ optional squats

saturday
competition
OR
those not traveling:
aerobic running on own

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