time to catch our breath

After four weeks of traveling and racing it's time to catch our breath so to speak, stay close to home, freshen up a bit, and continue training.  Some, however, will get a chance to line up this weekend in Birmingham.  The weather looks promising for the week so let's take advantage of it!

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ aerobic fartlek on cinder loop: 5-6 miles (9-11 laps) of

odd laps @ marathon pace and even laps @ above AT effort

(1:30PM / momc & ktown: above workout w/ asst coach)

(1:30PM / srob & 2:30PM / m800):

(3x200+2x300+400+2x300+3x200; 8' jog; 4x200 cut-downs)

+ general strength circuit

wednesday

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

thursday

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 6 x 60m hill sprints

+ mcmillan core

friday (those not competing-time in AM tbd)

800j, mcmillan wu

+ 20 x 300 @ 5k to 3k pace, r= 60"
(9:15AM / m800: 5x400 cut-downs, r= 5')

+ general strength circuit

(those competing)

light aerobic running on own

travel

shake-out run + 2-3 x 200 @ race pace

saturday (on your own-those not competing)

aerobic running

+ stretching

(those competing)

shake-out run

COMPETITION

'+ general strength circuit

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room