and then some

"The singer can easily move us to tears or to laughter, but where is he who can excite in us a pure morning joy?" - Henry David Thoreau in 'Walking'

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

#MTM #actachieveactualize #professionalism #andthensome

As we begin to switch gears to the upcoming track season, I thought it might be a good time to revisit an old phrase introduced several years ago..."and then some".

"and then some", what does that mean? It means everything. Give all you've got, and then some. Care a lot, and then some. Be a great teammate, and then some. Encourage others often, and then some. Go the extra mile, and then some. Strive as hard as you can, and then some.

Remember that phrase, "and then some", consider it a team motto, if you will. Use it as a personal motto, even better.

While there is no required activity for the upcoming week, below is suggested training.  We will try to have the track open Tuesday morning for anyone who wants train in the morning before leaving for Thanksgiving, but message us to let us know what time.  For those who competed at the NCAA South Regional, you can start back with the suggested workouts or continue with just aerobic running.

mon - weekly day off OR 1 hr cross-training
tue - 4-6 x (1000 @ Threshold + 600 @ 65%)
(m&w800: 10-12 x 400 @ MAS (vVO2max) r= ratio of 1:1)
wed - aerobic running + taurus
thu - light aerobic running + fast striding + hip circuit
fri - 12 x (400 @ Ae Power + 400 @ 65%)
(m&w800: 4-6 x 1000 @ 90% of MAS (CV), r= 90")
sat - aerobic running + mobility (regional group - 1 hr cross-training)
sun - long aerobic running + recovery