gettin' work done

monday (optional @ 10:30 AM)
depart locker room for river
+ dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday
800j, mcmillan wu
+ aerobic fartlek: 4 x 90sec + 4 x 60sec + 4 x 30sec + 4 x 15sec
('hard' efforts start @ ~10k pace / equal time rec. @ ~ marathon pace)
(800m group, 2:00 PM - 3 x 800 + 3 x 600 + 3 x 400)
+ general strength circuit

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

thursday
800j, dynamic wu
+ light aerobic running
+ baton exchanges
+ beginning hurdle ritual
(800m group: baton exchanges + flying 30's + 80's)
+ mcmillan core

friday
800j + mcmillan wu
+ 80% running on park lake loop
(800m group: 15' @ AT on lake loop)
+ general strength circuit at track

saturday
(800m group, time tbd - 3 x 4 x 300)
aerobic running on your own
+ stretching

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