let's get ready to rumble

An unusual week so make sure you're paying close attention to days and times.  Make sure you're getting as much sleep as possible, and make every effort to continue with 1-2 hours a week of intentional cross-training.  Mileage for this week will be off so just try to get your regular mileage for each day and don't worry about the weekly total.  There is still a long way to go until the championships!
act > achieve > actualize

monday (8:30 AM)

800j + mcmillan wu

+ Oregon Drill v.GT (10th St grass or Brock Indoor), w= 25' / m= 30'
+ strength & conditioning

tuesday (on your own)

aerobic running

+ stretching & recovery

wednesday (6:00 AM - park 2k lake loop)

800j + mcmillan wu

+ strong aerobic progression running @ ~70% to 75% (w= 12k / m= 14-16k)
(w800: workout on track - tbd)
+ strength & conditioning

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 5 x 80m fast striding on Cherry St hill

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

friday
light aerobic running on own from locker room in AM
+ 3 x 100m starts in spikes
those not competing (7:00 AM)
800j + mcmillan wu
+ workout - tbd

+ strength & conditioning
(TBD - TEAM DINNER IN PM)

saturday (5:45 AM departure, be on time!)
UGA BULLDOG INV (m7.6k @ 8:30 AM / w5.5k @ 9:15 AM)

those not competing:

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room