no place like home

Will text out times and workouts for Tuesday.  Some will go in morning, some in afternoon.  Working on figuring out races for next two weeks, which will affect Tuesday's workout.  Get as much rest as possible this week (and always!).

monday (on your own)
*3:00 PM - voluntary challenge yoga w/ Jenna; freshman gym

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (AM & PM times)

800j + mcmillan wu
+ 1000's @ 91% or 94%, r= 3'

+ 5x400 + 5x300 + 5x200 @ RP+3-5%, r= equal distance jog
+ 5 x 800 @ 3kSC RP, r= 3' (2nd lap w/ hur for #1, 3, 5)
+ 11 x 200 cut-downs, r= 90"

+ strength & conditioning

wednesday (3:30 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides
+ general strength circuits

thursday (3:30 PM)
*2:00 PM - voluntary recovery/wu yoga w/ Jenna; freshman gym
800j + dynamic wu
+ 6 x mini-hurdle runs w/ 40m sprint
+ light aerobic running

+ 3 x 200m cut-downs or at race pace, r= 200j

+ hip circuit

friday (AM time - tbd)
shake-out
+ GT INV 3000SC, 1500m, 5000m, 10,000m
+ strength & conditioning

saturday (AM time - tbd)
shake-out
+ GT INV 800m, 4 x 400m
those not racing:
aerobic running
+ stretching

sunday (time - tbd)

long aerobic running @ kennesaw or river

+ cool-down exercises

+ recovery strategies in training room