no place like home

monday (on your own)
light aerobic running
+ technique strides

tuesday (9:30 AM)
workouts-tbd
Shake-out for those racing all-comers meet
*those racing all-comers meet, meet at locker room at 5:30 PM

wednesday (9:30 AM)

400j, dynamic foot drills wu

+ aerobic running (20' light aerobic for most)

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday (9:30 AM)

for those racing Friday:
800j + dynamic wu

+ 20' light aerobic running

+ 2-3 x 200 @ RP
for those racing Saturday only:

800j + dynamic wu

+ workouts-tbd

+ mcmillan core or hip circuit

friday (time-tbd)
shake-out in late AM; COMPETITION in evening
for those racing Saturday only:

800j + dynamic wu

+ 20' light aerobic running

+ 2-3 x 200 @ RP

saturday
shake-out time-tbd; COMPETITION in afternoon

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