off to the relays

“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

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 #MTM #actachieveactualize

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 (3:30 PM)

800j + mcmillan wu

+ 4 x 200 + 4 x 400 + 4 x 200 @ AnAe P + 1000-1600 @ CV
r= 200j, 400j, 200j; R= 5'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills
+ 3000SC hurdle & water jump work

+ med-long aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
800j + dynamic wu
those competing Fri (on your own in AM):
+ light aerobic running
+ 2-3 x 200 @ RP
+ travel to Gainesville or Raleigh
those not competing Fri (on your own in AM):
+ 6 x 60-80m fast-striding uphill
+ light aerobic running
+ hip circuit

friday
those competing:
AM shake-out, time - tbd
Florida Relays
800m, 1500m, 3000SC
Raleigh Relays
3000SC, 5000m
those not traveling (on own):
workout - tbd

+ strength & conditioning

saturday

those competing at Florida Relays:
AM shake-out, time - tbd
4 x 800 and/or DMR
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room