always inward

"Rowing a race is an art, not a frantic scramble.  It must be rowed with head power as well as hand power.  From the first stroke all thoughts of the other crew must be blocked out.  Your thoughts must be directed to you and your own boat, always positive, never negative." - George Yeoman Pocock, from The Boys in the Boat

Whether rowing or running, whether a race or executing a workout, an inward focus is always needed.

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

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:30 AM)

800j + mcmillan wu

+ 1000's @ CV on AAM grass loop, r= 75" (w= 5-6 / m= 8-9)

+ 6 x 100-150m acc w/ walk rec OR 6 x short grass hills

+ strength & conditioning

***9:00 AM - COVID-19 testing in Freshman Gym***

wednesday (6:30 AM)

400j + lunge matrix wu

+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (6:30 AM)

800j + dynamic wu & speed ladder
+ mini-hurdles + bounds

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ cut-down run on park 2k lake loop
(w= 8k from ~80% to ~85% / m= 14-16k from ~75% to ~80%)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw (river for some)

+ cool-down exercises

+ recovery strategies in training room