winners think about winning

*TEXT COACH YOUR MILEAGE FOR LAST WEEK
*TEXT WORKOUT TIMES TO COACH FOR ANY MEASURABLE WORKOUTS

"Winners think about winning, losers think about winners."
                           - Conor McGregor, UFC Featherweight Champion

What's on your mind when you step to the starting line, or begin the first rep of a workout, or lace up the shoes for a long run?  That's the challenge...to have the right mindset.  Think about winning, don't think about anyone else.  Win the race, win the workout, win the run, win everyday!  Make it a habit, the results will follow.

And Merry Christmas to all!

monday

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday

800j + mcmillan wu

+ (long distance) 80% running, w= 7-8 miles / m= 8-9 miles
(can do as continuous run or can break up into segments w/ 90" rest)
+ (middle-distance) 16 x 300m cut-downs, r= 1'
(start at 5k pace for set of 4, then cut-down 1" each set of 4)

+ general strength circuit

wednesday
400j + lunge matrix wu
+ aerobic running
+ barefoot strides on grass
+ foot drills in sand

thursday

800j + dynamic wu
+ 6 x 80m fast striding or 6 x short hill fast; w/ walk recovery
+ 2-3 x 200 @ goal mile pace, r= 200 walk

+ light aerobic running

+ work on A march

+ mcmillan core

friday

800j + mcmillan wu

+ fartlek = 6-7 x 5' @ 85%, r= 3' OR 10-12 x 3' @ 85%, r= 1'

OR

+ 1600's on track @ ~85%, r= 3' (jog 400m), w= 6 / m= 7

(800m - 3 x 400 + 4 x 300 + 4 x 200 @ R pace, r= 90" / 4' between sets)

+ general strength circuit

saturday

aerobic running

+ stretching

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies