please don't stop the music

Some great opportunities in store this weekend to continue the impressive progress of the group. Make sure you're doing everything you can to get rest/sleep, keep taking your iron, and continue the focus on recovery. As we discussed today, and will again discuss tuesday, keep your mileage up around last week's levels. The volume on your individual sheets should be accomplished with the correct intensities for each day; the amount above that you add should be accomplished in the 65-70% range - so just some easy supplemental running. Lastly and again as the last two weeks, we will text workout times for tuesday.

monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides

tuesday (6:00 AM or 7:00 AM)
800j, mcmillan wu
+ AT fartlek (5' + 4') + 1 mi jog + 3 x 300 cut-downs
OR 9 x 400 @ current 1500 pace - 3%, r= 3'
OR m800 @ 3:30 PM: 8 x 200 cut-downs, r= 2' + 1600 @ AT
+ general strength circuit at track

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

thursday (on your own)
800j, dynamic wu
+ light aerobic running
+ 2-3 x 200 @ RP if competing on Friday; 6 x 100 if not
+ hip circuit
(travel to FL; travel to CA)

friday
those competing:
AM shake-out run + competition
those competing on Sat (on your own):
800j + mcmillan wu
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing this weekend (time-tbd):
workouts - tbd

saturday
those competing:
(travel to auburn)
AM shake-out run + competition
those not competing:
aerobic running on your own
+ stretching

sunday (on your own)
long aerobic running at Kennesaw or River if possible
+ cool-down exercises
+ recovery at training room