the great outdoors

"You spend a few hours a day tending the animals and crops, walking along high-country dirt roads for transportation, eating fresh, unpolluted food, and dreaming big dreams in the black night air of winning thousands of life-transforming dollars at races in far flung capitals – like every fourth guy in the village seems to have done – and maybe running tops your to-do list tomorrow, too. By the same token, find yourself drowning in a pool of debt after eight hours scouring mortgage refi offers before scarfing down a stuffed-crust pizza, and your chances of feeding oxygen to working leg muscles at high speed just might deteriorate a tad." - Toni Reavis

Question - can we more live the former and less the latter?

Below is the schedule for the upcoming week. The 800 group will do the 300's on Tuesday. The two workouts on Tuesday DO NOT necessarily breakdown to middle and long distance. And a small handful might even do an 80% run instead. You can text to see where you are, and you can give your input if you have a preference for you.

Also, we will be texting you tomorrow trying to arrange some groups in the morning for Tuesday.

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

tuesday
800j, mcmillan wu
+ aerobic to anaerobic intervals on track
(16-20 x 300 @ 5k to 3k pace and above, r= 60")
OR
4 x 1600 @ AT, r= 1' (or 80% run on park lake loop)
+ general strength circuit at track

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

thursday
800j, dynamic wu
+ light aerobic running
+ 2-3 x 200 @ race pace
+ baton exchanges
+ hip circuit

friday
those competing:
AM shake-out run + competition; 1500, 800, 3000SC, 5000
+ general strength at track (time permitting)
those not competing (6:00 AM):
800j + mcmillan wu
+ workout tbd
+ general strength circuit at track

saturday
those competing:
AM shake-out run + competition; 4 x 800, 4 x 400
those not competing:
aerobic running on your own
+ stretching

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