"the legs feed the wolf" (herb brooks) ... but the heart and lungs feed the legs ; )

With a smaller group traveling this week, the schedule looks a little busy! But know that those not traveling WILL MEET on Friday for the workout. For aerobic intervals, think back to early xc season and the 300's on the grass at the park - except these will be on the track. Also, we'll determine later in the week which workout we'll do on Friday. And we'll also discuss the sunday long run.

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

tuesday
800j, mcmillan wu
+ 85% AT run on cinder loop
(800 group, 2:30 PM - 3 x 800 + 3 x 600 + 3 x 400)
+ 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
(those traveling)
+ 2-3 x 200 @ race pace
+ travel to VA w/ dynamic wu upon arrival
(those not traveling)
+ 3 x 200 cut-downs, r= 200j
+ beginning hurdle ritual for 3000SC
+ hip circuit

friday
those competing:
late AM shake-out run + competition
those not competing (time - tbd):
800j + mcmillan wu
+ 80% running at park lake loop or aerobic intervals
+ general strength circuit at track

saturday
those competing:
AM shake-out run + competition + general strength
those not competing:
aerobic running on your own
+ stretching

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