racing was a rite of death...

“Training was a rite of purification; from it came speed, strength. Racing was a rite of death; from it came knowledge. Such rites demand, if they are to be meaningful at all, a certain amount of time spent precisely on the Red Line, where you can lean over the manicured putting green at the edge of the precipice and see exactly nothing.” - Once A Runner

monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides
(m10k - light aerobic running + 3 x 300 cut-downs, r= 300j)

tuesday (6:00 AM or 7:00 AM; m800 @ 3:30 PM)
800j, mcmillan wu
+ AT fartlek (5' + 4') + 1 mi jog + 3 x 300 cut-downs
OR m800: 8 x 200 cut-downs
+ general strength circuit at track
(m10k: see Wednesday)

wednesday
400j, dynamic foot drills
+ aerobic running
+ hurdle walkovers, barefoot strides, sand foot drills
(m10k: light aerobic running + 2-3 x 200 @ RP)

thursday
800j, dynamic wu
+ light aerobic running
+ 2-3 x 200 @ RP
(those not traveling: 3 x 200 fast, r= 600j)
+ hip circuit
(m10k: shake-run in AM; competition)

friday
(shake-out run in AM)
+ competition - 800m, 1500m, 3000SC
(m&w5k - light aerobic running + 2-3 x RP)
(those not traveling: workout - tbd; time - tbd)

saturday
(shake-out run in AM)
+ competition - 800m, 1500m, 5000m
those not competing:
aerobic running + stretching

sunday (on your own)
long aerobic running
+ cool-down exercises
+ recovery on your own