blacksburg or bust

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 3:00-3:15 PM.

TEAM > TEAMMATE > SELF

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Distance Medley Relays:

monday (3:30 PM) 6-8 x 1000 @ ~Threshold, r= 1' + 600j + 3 x 200 cd's

OR 2 x 3 x 200 @ 800 pace, r= 2' / R= 4' + 600j + 1 x 600 @ mile pace
tuesday (on your own) - OFF or light run
wednesday - travel to Blacksburg; light running + 2-3 x 200 @ RP
thursday - shake-out in morning, DMR in PM
friday - shake-out in morning, 400, 800 or Mile qualifying in PM
saturday - shake-out in morning, 800 or Mile or 3k final in PM
sunday - tbd

400, 800m, Mile, 5000m - not on DMRs:

monday - off or light aerobic running on own

tuesday (3:30 PM) 6-8 x 1000 @ ~Threshold, r= 1' + 600j + 3 x 200 cd's

OR 5 x 150, r= 5'

wednesday - travel to Blacksburg; light running

thursday - in early AM, light aerobic running + 2-3 x 200 @ RP

friday - shake-out in AM, Mile or 800 qualifying or 5000 final in PM

saturday - shake-out in morning, 800 or Mile or 3k final in PM

sunday - tbd

3000m:
monday - off or light aerobic running on own
tuesday (3:30 PM) 6-8 x 1000 @ ~Threshold, r= 1' + 600j + 3 x 200 cd's
wednesday - travel to Blacksburg; light running
thursday - in early AM, light aerobic running
friday - light aerobic running + 2-3 x 200 @ RP
saturday - shake-out in AM, 3000 in PM
sunday - tbd

those not traveling:
monday - off or light aerobic running on own
tuesday (3:30 PM) 6-8 x 1000 @ ~Threshold, r= 1' + 600j + 3 x 200 cd's
wednesday - on own, aerobic running
thursday - on own, light aerobic running
friday - on own, fartlek of 5 x 6' @ ~Threshold, r= 1'
saturday - on own, aerobic running + stretching
sunday - tbd