one in a hundred

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#gtexpress #allgolds #hustle #juice #byoj #actachieveactualize

“Out of every one hundred men, ten shouldn’t even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.” ~Heraclitus

Who are our nine real fighters...and who is the warrior?

Distance Medley Relays:
monday (4:15 PM) - 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
tuesday (on your own) - OFF or light run
wednesday - travel to Blacksburg in AM, light running + 2-3 x 200 @ RP
thursday - shake-out in morning, DMR in PM
friday - shake-out in morning, 800 or Mile qualifying, 5k final in PM
saturday - shake-out in morning, 800 or Mile or 3k final in PM
sunday - travel to Atlanta in AM, light running on own in PM

800m, Mile, 5000m - not on DMRs:
monday - off or light aerobic running on own
tuesday (6:00 AM) - 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
wednesday - OFF or light run on own, travel to Blacksburg late afternoon
thursday - in early AM, light aerobic running + 2-3 x 200 @ RP
friday - shake-out in AM, Mile or 800 qualifying or 5000 in PM
saturday - shake-out in morning, 800 or Mile or 3k final in PM
sunday - travel to Atlanta in AM, light running on own in PM

3000m:
monday - off or light aerobic running on own
tuesday (6:00 AM) - 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
wednesday - light run on own, travel to Blacksburg late afternoon
thursday - OFF or light run
friday - light aerobic running + 2-3 x 200 @ RP
saturday - shake-out in AM, 3000 in PM
sunday - travel to Atlanta in AM, light running on own in PM

those not traveling:
monday - off or light aerobic running on own
tuesday (6:00 AM) - 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
wednesday - on own, aerobic running
thursday - on own, 6 x ramp sprint + light aerobic running
friday - on own, workout - tbd
saturday - on own, aerobic running + stretching
sunday - light running on own