"great moments are born from great opportunity"

To help you prepare for the task ahead...

http://www.youtube.com/watch?v=vwpTj_Z9v-c

and if that doesn't do it for you, try this...

http://www.youtube.com/watch?v=2CdJTfGiRCI

monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday (6:00 AM)
800j, mcmillan wu
(w= 10 x 300 on track, r= 200j)
(m= 8 miles @ 80% on park lake loop)
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers

thursday
(those racing this weekend)
OFF (report to practice) or light aerobic running + strides
(those not racing)
800j, dynamic wu & speed ladder
+ light aerobic running
+ 8-10 x short grass hill sprint at park
+ mcmillan core

friday
(those racing this weekend)
travel + light running over xc course
(those not racing - 6:00 AM)
800j + mcmillan wu
+ 3 mile hard effort on track
+ general strength circuit at track

saturday
(those racing this weekend)
shake-out run + COMPETITION
(those not racing - ON YOUR OWN)
aerobic running
+ stretching

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