one if by land, two if by sea

One if by land, two if by sea,
Times have changed, on a plane you'll be.
Red coat, blue coat, other colors apart,
Colors don't matter, show them your heart.
Fight till you're done, then fight some more.
Fight till you reach what you're destined for.

RACE WEEK
monday (on your own)
dynamic wu + light aerobic running + technique strides
tuesday
AT fartlek (5' + 4') + 1 mi jog + 3 x 300 cut-downs
wednesday (on your own)
easy aerobic running + light strides
travel to Boston
thursday
light aerobic running + 2-3 x 200 @ RP
friday
AM shake-out + competition
saturday
AM shake-out + competition
sunday (on your own)
light aerobic running

NON-RACE WEEK
monday (on your own)
dynamic wu + light aerobic running + technique strides
tuesday
w= 6k (5x1200 @ MP,>AT,MP,>AT,MP); m= 8k (5x1600) + gen str
800 group: 3x400 + 4x300 + 6x200 + general strength
wednesday (on your own)
med-long aerobic running + barefoot strides
thursday (on your own)
light aerobic running + 3 x 150 fast + hip circuit
friday (time-tbd)
12-16 x 400, r= 90" + general strength circuit
saturday (on your own)
aerobic running + stretching
sunday (on your own)
long aerobic running + exercises + recovery