ain't nobody got time for irma

A lot of uncertainty with the weather as we begin the week.  In addition, music midtown in the park this weekend means the park will be inaccessible.  While the Tue/Fri workouts are listed as "tbd" at this point, most likely Tue will be threshold-oriented and Fri will involve some type of long repeats.  Regardless, the work will be on point and we will continue our quest to take our fitness to a HNL!
P45417

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (4:00 PM)

800j + mcmillan wu

+ 1600's on CRC turf field (track as back-up)
w = 3 x 1600 @ AT, r= 1' + 2 x 1600 @ 5k or faster, r= equal time rec
m = 3 x 1600 @ AT, r= 1' + 3 x 1600 @ 10k or faster, r= 3'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 80m fast striding on Cherry St hill

+ light aerobic running
+ mini-hurdles or work on A March
+ 5 x fast grass strides in spikes
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ (on cinder loop) w= 6-7 x 1000 @ CV, r= 90" + 4 x 200, r= 200j
m= 2 x 4800 @ 85%

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (8:30 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room