the end game

"Training is not only what you do in the official workouts. Training is also how you work, how you eat, how you rest. In other words, how you live." - renowned Italian coach, Renato Canova

...and former great coach of Villanova, Jumbo Elliot, always said "live like a clock".

As we reach this final push to the end of the season, consistency in training and all that training entails is of the utmost importance. DO WHAT YOU HAVE BEEN DOING. If you have been running a certain number of mornings during the week, continue that even if you run very short distances of even 2-3 miles. Keep the frequency of runs each week that you have thrived off over the last few months. Keep the same rhythm of your training.

Many of you want to see the workouts, I understand. Sorry for the delay. Focus on your part, living like a clock, the efforts with recovery, winning with nutrition...so many of you are doing such great things. The workouts will take care of themselves in due time.

Lastly, I hope some of you watched the final round of The Masters golf tournament. What a testament to how important execution is in the heat of competition. As we have talked, how you execute the details has a huge impact on your success. And how you execute in the days leading up to a race determines how you execute on race day.

monday
800j, dynamic wu
+ aerobic running
+ 6-8 x technique strides
+ mcmillan II core

tuesday
800j, mcmillan wu, baton exchanges or starts
800: 6 x 200, r= 2'
1500: 3 x 200 + 3 x 600 + 3 x 300 cut-downs, r= 200j/600j/300j
5k/10k: 3-4 x 1500, r= 4-5' or 800 + 4800 AT run + 800
3000SC: 5 x 800 cut-downs, r= 4-5' (2nd lap w/ hurdles on 1,3,5)
+ general strength/hurdle walkovers

wednesday
800j, foot drill wu
+ aerobic running
+ 8 x barefoot strides

thursday
800j, speed ladder wu
+ aerobic running
+ either 100's or 150's
+ mcmillan II core

friday (time - tbd)
3000SC: 8-10 x 400 w/ barriers
5k/10k: long aerobic running
1500: 800 + 4x200 OR 8-10 x 300, r= 300j OR long aerobic running

saturday (on own)
foot drill wu
+ aerobic running
+ stretching

sunday (9:00AM)
long aerobic running
+ cool-down exercises
+ recovery at training room