"I am an apostle of the now - the everlasting present. Do today all you reasonably can - in your training, your affairs.
Do not attempt to see the end of the road. Keep your 'ends' or goals in mind, but direct your brains to the solving and satisfactorily doing all that your hands, or feet, find to do today.
Restrain the propensity, in all of us today - to dream - imagine what we will do, what we will become.
It is true that imagination is an essential quality, but not when it stops at just imagining ourselves great athletes, or successful persons, and entirely lacks the normal next step - action - the getting up and doing - in the rain, in the heat, in the cold, in the dark! Unless you are one of the 'doers' you are destined to remain unknown, unsung, unhonoured as an athlete..."
- Percy Cerutty, "Athletics: How to Become a Champion"
P45417
monday (on your own or OFF)
Do not attempt to see the end of the road. Keep your 'ends' or goals in mind, but direct your brains to the solving and satisfactorily doing all that your hands, or feet, find to do today.
Restrain the propensity, in all of us today - to dream - imagine what we will do, what we will become.
It is true that imagination is an essential quality, but not when it stops at just imagining ourselves great athletes, or successful persons, and entirely lacks the normal next step - action - the getting up and doing - in the rain, in the heat, in the cold, in the dark! Unless you are one of the 'doers' you are destined to remain unknown, unsung, unhonoured as an athlete..."
- Percy Cerutty, "Athletics: How to Become a Champion"
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)
(for those off, cross-training is encouraged)
tuesday (3:30 PM)
800j + mcmillan wu
+ 7 x 800 @ ~5k (AE power) pace, r= 1'
+ walk 50m, then 4 x 150 finishing speed, r= walk 50m
(walk at speed you choose, but must keep moving)
+ walk 50m, then 4 x 150 finishing speed, r= walk 50m
(walk at speed you choose, but must keep moving)
+ strength & conditioning
wednesday (3:30 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
(3000SC hurdle work)
(3000SC hurdle work)
+ barefoot strides on grass
+ foot arch strengthening
+ general strength circuit
+ general strength circuit
thursday (3:30 PM)
800j + dynamic wu
+ 5 x 80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit
800j + dynamic wu
+ 5 x 80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit
friday
those traveling:
travel to Nashville in AM
+ light aerobic running + 2-3 x 200 @ RP
(some will compete in DMR in evening)
those not traveling (6:00AM):
those traveling:
travel to Nashville in AM
+ light aerobic running + 2-3 x 200 @ RP
(some will compete in DMR in evening)
those not traveling (6:00AM):
800j + mcmillan wu
+ 8 x 600 @ ~3k (VO2max) pace, r= ratio of 1:1
OR 5-7 x 1600 @ ~ /2 marathon (Threshold) pace, r= 3'
+ 8 x 600 @ ~3k (VO2max) pace, r= ratio of 1:1
OR 5-7 x 1600 @ ~ /2 marathon (Threshold) pace, r= 3'
+ strength & conditioning
saturday
those competing:
AM shake-out, time-tbd
VANDERBILT INV
those not competing:
those competing:
AM shake-out, time-tbd
VANDERBILT INV
those not competing:
aerobic running on your own
+ stretching
sunday (time - tbd)
long aerobic running
+ cool-down exercises
+ recovery strategies in training room
P45417
P45417
