to the bluegrass state

monday (on your own or OFF)
dynamic wu
+ light aerobic running or cross-training
+ 6 x technique strides on grass
***voluntary yoga with Jenna at 3:30 PM in freshman gym

tuesday (9:00 AM-cinder loop)
800j + mcmillan wu
+ 2 x 400 + (85% run, w= 3.25 mi / m= 4 mi) + 4 x 400
+ general strength circuit

wednesday (3:30 PM)
400j, lunge matrix wu
+ aerobic running
+ hurdle drills
(some 3000SC hurdle work)
+ barefoot strides on grass
+ foot drills in sand & balance exercises

thursday (3:30 PM)
***voluntary yoga with Jenna at 7:15 AM in green room
800j + dynamic wu & speed ladder
+ 6 x 60m from stand start on Cherry St hill
+ light aerobic running
+ work on A march
+ mcmillan core

friday
those competing at Louisville:
travel to Louisville
light aerobic running on course + 3 x 200 @ race pace
those competing at Berry:
light aerobic running on own + 3 x 200 @ race pace
those not competing (time-tbd):
800j + mcmillan wu
+ workout tbd

saturday
those competing:
shake-out in early AM
+ Competition, w= 6k / m= 8k
those not competing:
aerobic running on own
+ stretching

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