tobacco road v.2014

A number of different schedules this week, make sure you know which one you're following.  If unsure, ask!  Note - those racing the 1500m or 10,000m on Thursday will have practice on Monday morning.

those racing 1500m or 10,000m on Thursday:

Mon (7:00 AM) - 16 x 300 cut-downs, r= 1'

Tue (on your own) off or light running

Wed - light run + 2-3 x 200 @ RP before traveling; shake-out upon arrival

Thu - shake-out in late AM, COMPETITION in PM

Fri - light running + strides

Sat - COMPETITION or aerobic running + stretching

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

those racing the 800m on Friday or 5000m on Saturday:
Mon (on your own) - easy aerobic running + technique strides
Tue - 800m: 11 x 200 cut-downs, r= 90" / 5000m: 16 x 300 cut-downs, r= 1'
Wed - 800m: off or light run before travel/5000m: light run before travel
Thu (in AM) - 800m: light run + 2-3 x 200 @ RP / 5000m: off or light run
Fri - 800m: shake out in AM, COMP in PM/5000m: light run + 2-3x200 @ RP
Sat - shake-out in AM, COMPETITION in PM or aerobic running + stretching
Sun (on your own) - long aerobic running + cool-down exercises + recovery

those not traveling:
Mon (on your own) - easy aerobic running + technique strides
Tue - 16 x 300 cut-downs, r= 1'
Wed (on your own) - medium long aerobic running + strides + hip circuit
Thu (on your own) - light aerobic running + 8 x ramp sprints
Fri (on your own) - workouts tbd
Sat (on your own) - aerobic running + stretching
Sun (on your own) - long aerobic running + cool-down exercises + recovery