Remember that phrase, "and then some", consider it a team motto, if you will. Use it as a personal motto, even better.
But for now, let the accomplishment of this past weekend sink in. Yes, the record will list the name of one individual. But the accomplishment is for all. And the best part...we're not done yet. We're just getting started. A rising tide lifts all boats, and it's high tide on the flats.
"and then some", what does that mean? It means everything. Give all you've got, and then some. Care a lot, and then some. Be a great teammate, and then some. Encourage others often, and then some. Go the extra mile, and then some. Strive as hard as you can, and then some.
I think you've got the idea. Now do it, and then some!
monday (on your own)
dynamic wu
+ LIGHT aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ anaerobic intervals on track, 12x400 @ 3k or 8x800 @ 5k
+ general strength circuit at track
wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
thursday
800j, dynamic wu
+ light aerobic running
+ baton exchanges
+ 4 x 70m (30 float + 40 acc)
+ hip circuit
friday (6:00 AM)
800j + mcmillan wu
+ 4800m of 200 @ 3k + 200 @ MP
+ general strength circuit at track
saturday
aerobic running on your own
+ stretching
sunday (time-tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
800 group:
Tue - 2 x 400+600+400+200 @ 1500 pace
Thu - 2 x 3 x 200 @ work to ~400 pace
Sat - 1 x 1000 + 10 x 100
