Daily - 5 minute mindfulness
#MTM #actachieveactualize #professionalism #juice
⬈🝚x🝚
monday (on your own or OFF)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)
(if OFF, cross-training is encouraged)
tuesday (m @ 3:10 PM / w @ 3:30 PM)
800j + mcmillan wu
+ 1600's @ ~Threshold, r= 1' (w= 6-7 / m= 7-9) + sled pulls
+ (800m - 6 x 600 @ ~Ae Power, r= 1' + sled pulls)
+ sled pulls
+ (800m - 6 x 600 @ ~Ae Power, r= 1' + sled pulls)
+ sled pulls
+ strength & conditioning
wednesday (3:30 PM)
400j + lunge matrix wu
+ hurdle drills / 3000SC water jump practice
+ hurdle drills / 3000SC water jump practice
+ aerobic running
+ barefoot strides on grass
+ foot drills in sand & arch strengthening exercises
+ general strength circuit
+ general strength circuit
thursday (3:30 PM)
800j + dynamic wu
+ mini-hurdle runs & bounding
+ 6 x fast striding on Cherry St hill
+ light aerobic running
+ strides
+ hip circuit
+ mini-hurdle runs & bounding
+ 6 x fast striding on Cherry St hill
+ light aerobic running
+ strides
+ hip circuit
friday (time - tbd)
800j + mcmillan wu
+ 5 x 1000 @ Ae Power, r= 2' (possibly + 3200 @ Tempo)
+ (MD) 5x100 + 4x200 + 3x300 + 1-2x400 @ AnAe P, r= 1', 2', 3', 4'; R= 400j
+ sled pulls
+ (MD) 5x100 + 4x200 + 3x300 + 1-2x400 @ AnAe P, r= 1', 2', 3', 4'; R= 400j
+ sled pulls
+ strength & conditioning
saturday (on your own)
aerobic running
+ stretching & mobility
sunday (time - tbd)
long aerobic running at mountain
+ cool-down exercises
+ recovery strategies in training room
40 comments:
I would like to read my textbooks for each class before attending lectures each week and be more organized with a planner to never be late again to anything, especially meetings and when attending study groups. I would also like to consistently show up to practice at least 20 minutes prior to allow time for my mind to adjust from focusing on school to running, or from sleep to running. In addition, I would like to continue to learn the best habits from upperclassmen, including proper nutrition, recovery, and race strategies.
To improve I need to run the easy runs easy and know when not to push in the workouts. I need to emphasize recovery and be proactive about injury prevention especially concerning my back.
I'll develop a pre-bed routine to ensure I get quality, consistent sleep.
I'm going to talk with Leah about improving my nutrition, especially during dinnertime/the evening. I'm also going to limit TV time each evening to make sure I'm getting a full 9 hours of sleep.
To become a better student athlete I will stay better hydrated and work on poise during workouts. As well I will study more outside of class and tutoring during the week.
To be the best that I can be I need to improve on my study habits and push myself to study even on days that I do not have to. This means I will have to make an academic calendar to plan my time. This will refuce stresd and increase my grades.
The #1 thing holding me back from being the best student athlete I can be is how I am handling stress and how it’s affecting my attitude towards training and competing. To improve this I will include 5-10 minutes a day of mindfulness to help focus myself and keep myself centered. On top of this I will recommit you a proper minimum of 8 hours of sleep a night and continue to work with Leah to find the weak areas of my diet that may have an effect on my stress levels and emotions.
I could do a much better job of getting 9 hours of sleep, every night. Sometimes I waste time on my phone or watching TV. I will get more sleep by making sure that I am in bed by 10:30 every night, and not being distracted.
Expression of Commitment
What is holding me back? Hydration. This has been something that I have struggled to be disciplined about for a long time. Somehow it just slips through the cracks of my day. Since I recognize how important it is to be well hydrated for recovery and performance I plan to improve by drinking at least a total of 75oz of water each day and measuring this by using the water bottle that was given to us at the beginning of the fall semester.
I am committed to working with you, Coach Drosky and Coach Megesi, on my journey to become the best athlete, best student, and best man that I can be.
With Respect,
Mac Bloodworth
Commitment and discipline in the small things hones the responsibility necessary to accomplish big things.
Chop Wood Carry Water
Starting tonight I'm gonna do everything I can to get at least 9 hours of sleep per night. I need to stay on top of schoolwork to make sure I'm not up late finishing homework or studying and definitely need to cut down on the TikTok and other distractions. I will also be much more intentional in how I spend my time before bed to make sure I get good quality sleep and enough of it.
If I had to pick something to improve about my everyday lifestyle that would better my running. I need to be much more consistent in the time spent in the recovery room. To better myself, I will spend 40 minutes stretching and rolling out on the days I have class directly after practice. Every day I do not have class after practice I will spend more quality time in the recovery room and take ice baths. I will do this to better myself and my attitude, I am speaking it into existence.
The aspect of my life that I think I can approve upon in order to better myself and my running is to focus more on meditation and mindfulness. I have been less focused on the mental side of running and need to be better about it. To improve this I will set aside 10 minutes everyday to practice mindfulness and meditate.
I will run no faster than 6:45 pace on easy runs to make sure I am ready and fresh to workout and race when it really matters.
From now on I will prioritize eating healthier. Specifically by not eating AA sweets;)
My biggest area where I can improve is time management, and my sleep has taken the biggest hit because of that. My goal is to track my sleep and actually average at least eight hours per night, logging each week. I also need to be more diligent about being on time to meetings, so I will make sure I’m up at least forty minutes before my first meeting, class, or tutoring session of the day.
From now on, I will not overcommit myself to activities outside of school and running by planning out my week for these things first. I also will work with the coaches on being more aggressive in races in order to have the absolute best race possible & not repeat ACC indoors (hehe).
The #1 thing that is currently holding me back from becoming the best student-athlete I can be is sleep. From now on I will go to sleep at 10pm at least 5 nights a week and try to get the most consistent 9hr 14mins that I can.
I am going to try and make the most out of my last four seasons by setting clear goals for outdoor and being very efficient with my time. I want to hit the 1500m standard this season, and am going to spend 2 hours in the library every day studying so that when I come to practice I can be fully present and ready to give my best.
I think the biggest thing I need to work on in my life is reducing stress. I often let (usually unimportant) things worry me or stress me out to the point where it gets in the way of my productivity and it can impact how I feel during practice and the quality of my sleep.
A step I've been taking lately is reducing the amount of time I spend on my phone. For the future, I want to incorporate meditation into my everyday routine and start reading right before bed instead of studying or being on my phone
There are two things I think I can significantly improve to make me a better athlete and teammate. I consider one to be much more important than the other. Our team desperately needed a leader to carry the momentum started by the upperclassmen a couple of years before me, and I failed the team in that regard. With my last two months on the team, I really want to make an impact on helping the underclassmen to understand how to execute what it is that we do, and understand why it’s important to do so. Every day and every drill we do is an opportunity to get a little bit better, and I think it’s easy to lose sight of that and fall into an easy routine. I want to hold my teammates more accountable (and have them hold me accountable as well), and lead better by example.
Secondly, I think I can improve my sleep schedule. While I believe I get enough sleep every night, I think prioritizing a CONSISTENT sleep schedule could significantly improve my training and help my recovery.
I love this team so much. Being a member for the last four years has truly been the honor of my life. I’ll be a fan long after I’m done competing.
Lately, my time management and efficiency has not been where I would like it to be. At the start of the semester, I set out with the goal of prioritizing these two things. I have made progress, but still have a long way to go. I think achieving this would improve not only my performance on the team, but also in the class room. My current plan to accomplish things involves staying on top of homework and lecture material, going to office hours before I need help in a effort to stay ahead, and planning my days out and using my peers to help hold me accountable. I would also like to make nutrition more of a priority as well. I can already see changes in my running performance. I hope to see this follow me into the classroom and see a constant progression throughout the semester.By being more efficient and better at managing my time, I will hopefully have more time to support my teammates in their goals as well. Hopefully this will also help build a stronger team culture and keep us progressing as a whole. You can go fast alone, but further together.
I agree with andy I am commiting to turning my phone of at 10 every night. Right now trying to get more sleep and drink a lot of fluids (successful so far!) to get rid of this virus.
To become a better runner, I plan on talking with the coaches about my pre-race stress. I will work on staying more relaxed so that I have more energy for when it gets tough (cause it always does). I will be sure to reach out to friends when pre-race stress begins to overwhelm me. #ChopWoodCarryH20
I will work on compartmentalizing things so I can be fully present at practice and be a supportive teammate. The thought of doing mindfulness has been very intimidating but I promise to start a routine to go through whenever I feel stressed
I believe I can work on my attitude. I have been told “attitude is everything” and I believe this now more than ever. Attitude affects everything one does, and by making sure I bring the best possible attitude into everything I do I will be bringing out the best in myself. From making sure I’m getting enough sleep to doing my school work on time, if I have the best attitude towards these things I will improve in every aspect.
Despite having another injury that does not allow me to contribute athletically to the team currently, I plan to find other ways to contribute and improve team culture by encouraging my teammates and setting good examples.
Something brought to my attention this week and that I will continue to work on is time management. Through adjusting to the demands of a new school and practice schedule I occasionally fall behind in maintaining a normal sleep schedule in order to stay up late and cram study. I will work on this by using my spare time to get work done in advance as I know sacrificing sleep and recovery time is not going to make me become the runner I want to become.
Getting the right amount of sleep is what is holding me back from being the best student athlete I can be. I will make sure to go to sleep by 10 on average every night as to make sure I am getting the best recovery possible.
To be the best that I can be, I will try to improve my recovery routine post workout. I'm pumped to see what our team can do this outdoor season!😤
The big two things holding me back from being the best student-athlete I can be is my nutrition and incorrect balance of priorities. I will improving upon these by:
1. Aiming to include a vegetable and fruit in every meal,
2. Consistently working with Coach Megesi and Leah to monitor and better my nutrition,
3. Tracking the food I eat at least 3 days a week,
4. Ensure that my top 2 priorities remain to be school and track and if other things start to creep in, then regather, reset, and change that back to school and track ASAP.
In my final track season, I will take time every day to meditate so that I can be mindful of my athletic goals and the daily choices I am making to reach them.
From now on, I will prioritize getting more sleep. I can do this by focusing on getting more school work done during the day, instead of waiting until nighttime to do the majority of my homework. I will aim to get a minimum of 8 hours during the school week and 9 hours during the weekend. By getting more sleep I will have more energy to bring to practice and give the full effort that I need to succeed :)
Moving forward into the rest of the season, my top priority is to put more energy into everything I do. I sometimes get into a slump and my effort is not where it could or should be. I also hope to channel this energy into motivating the team towards its goals. chop chop chop carry carry carry
Over this past year, I have been working on cultivating a present and confident mindset. Coach, your emphasis this week on how we should work each second of the day towards our goals has reaffirmed my will to do so. In order to make every second count, I have to actually be present in the moment for each second. In order to achieve this, I am recommitting to my 15 minute morning meditation as well as will continue to practice positive visualization prior to each workout and race. I am truly grateful for all of the wisdom you coaches share and how you care ultimately about our overall wellbeing. My hope is through practicing these skills, I will become a stronger and more resilient athlete and person.
Currently I am not having a substantial breakfast everyday, and sometimes I skip the meal all together. I’m going to start setting earlier alarms so that I have time to eat breakfast starting today.
For the upcoming season, there are two things I need to improve on to make sure I’m doing all I can to be the best athlete/student i can be. The first would be to stop wasting time before bed and get the sleep I need. I tend to find different ways to delay going to bed and wake up tired way too often. For school I am going to start being better prepared for class each week. Instead of waiting for a test to be scheduled for me to start studying, I will devote 2 hours a day reading for each class so that way when a test comes I won’t have to cram.
I will be more diligent with my work. I will go to office hours study my notes after the class, and do the readings before class. Doing this more frequently will alleviate most of my stress during the week, and allow me to execute my workouts better. In return, being more confident on race day.
In order for our team to thrive, I will trust our team, believe the best in everyone, work to develop better relationships, be more open to other's point of view, communicate with compassion, share from the deepest parts of me, hold myself to at least the same standard I hold others, and never give up.
I will work on more actively reducing my stress levels by focusing on all the good things in my life!
I will spend more time & effort to grow the leadership skills within our team. I will work on my sharpness to better foster relationships & better communication. I will spend more time in helping more of you in race strategy prior to races. I want to work with each of you to help reach your potential on the track and off.
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