holidays2016.2

Again, some reminders:
>text or email your weekly mileage, and results for Sun, Tue, Fri workouts
>make sure you complete everything listed for practice each day
>paces & strength-training will be texted for those sending results
>report back on Monday, January 2, 2017
>P45417

Things to think about over the holiday break:

From The Management Ideas of Nick Saban – a leadership case study of the Alabama Crimson Tide Football Head Coach…

“In an example of how seriously Saban takes confidence and selling a positive attitude, look at how Saban talks to participants at his football camp.  For the past several years, Nick Saban has been running football camps during the summer for boys between the ages of 8 to 14.  During the check in process, he individually greets each player and asks them to introduce themselves.  He then uses this small interaction as a lesson to the players about how they view themselves, and its impact on the team.

“Everyone made an impression on me by how they did it,” Saban says in his opening remarks to the camp.  “Because every minute of every day you’re selling something.  You’re either selling positive, or you’re selling negative.  And when you put your head down and I can’t even hear where you’re from, you’re not selling positive.  You’re not selling confidence.”

Keep in mind that these are boys between the ages of 8 to 14.  Nick Saban is easily the most popular and well-respected man in the state of Alabama.  Yet, he teaches young boys that they need to be confident in themselves and to present a positive self-image, regardless of the situation.  “You don’t have to be intimidated by me,” Saban tells the camp.  “You look me right in the eye, say your name, and let’s have a conversation.”

What are you selling?  Sell positive, sell confidence in 2017!

P45417

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (on your own)

800j + mcmillan wu

+ 6-7 x 1200 @ ~10k (Critical Velocity) pace, r= 2.5'

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (if hurdles are available)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 200
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (on your own)

800j + mcmillan wu

+ mLD - 8 to 10 miles @ ~marathon (Tempo) pace
+ w & mMD - 3 x 200 + 2 x 300 + 1 x 400 + 2 x 300 + 3 x 200
@ ~mile (AnAe End) pace, r= 1'30"
+ jog 400m, then 1 x 400 @ mile finishing speed
(speed you hope to run for last 400 of a mile)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies
P45417