third time's the charm for the music city

One last time to Nashville for the indoor season and some exciting performances are in store! Looking forward to the upcoming week, both Tue and Thu will have bball games, so the best scenario is for you to find alternate transportation to practice other than driving.  That way we won't have to deal with any parking issues at all.
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monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ 5 x 400m cut-downs, r= 5'
OR 5 x 1600m @ CV pace, r= 3' + 4 x 200 @ AnAeE pace, r= 200j
(some men and women will do either workout)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
those not traveling or those competing on Saturday only:
800j + dynamic wu
+ 5 x 80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit
those traveling and competing on Friday
+ light aerobic running + 2-3 x 200's @ RP

friday
those traveling:
travel to Nashville in AM
+ light aerobic running + 4-6 x 100 @ RP
(some will compete in DMR & 5k in evening)
those not traveling (6:00AM):

800j + mcmillan wu
+ 3 x 1000m @ VO2max pace, r= 5' + 4 x 6th St hill, r= WALK down

+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd
VANDERBILT INV
those not competing:

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
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