ripples of positivity

Back by request is a Ted Talk on Happiness, 12:17 in duration, that was emailed to everyone earlier in the semester.  Invest the small amount of time to watch, change your lens, create the ripples of positivity, and be a unicorn!

http://www.ted.com/talks/shawn_achor_the_happy_secret_to_better_work?language=en#t-513537

monday (on your own)
dynamic wu

+ light aerobic running
(*those traveling should run close to Wed mileage, but not quite)

+ 6-8 x technique strides on grass

tuesday (6:00 AM, on track)

800j, mcmillan wu
+ 20' of AT (anaerobic threshold) running @ track
w= 3.0-3.5 miles / m= 3.75-4.0 miles
(*those traveling will run 12-15' at AT)
+ 6 x 300 cut-downs from race pace, r= 60"
+ general strength circuit at track

wednesday

400j + dynamic foot drill wu

+ (those traveling) OFF or short, light aerobic running

+ (those not traveling) aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

(those traveling)

travel to Charlottesville, VA (departure time - tbd)

+ light aerobic running on xc course

+ 3-4 starts from starting line

(those not traveling)

800j + dynamic wu

+ light aerobic running

+ 6 x 40m fast striding on ramp w/ walk down recovery

+ hip work and/or mcmillan core

friday

light shake-out in AM

+ Competition; w6k - 10:00 AM / m8k - 10:45 AM

(those not traveling, time-tbd)

800j, mcmillan wu

+ 12 x 400 on track @ 95%, r= 1'

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room