wanna be startin' somethin'

Time to get it going again...we talkin' about practice!

REMINDER - submit Teamworks COVID self-check prior to leaving apt/dorm; arrive at locker room for COVID temp check between 6:00-6:15 AM.

Whatever the fall season has in store for us, everybody gets better!  Day by day, week by week, and month by month.  The road to improvement is often not a straight line.  There will be ups and downs, individually and as a team.  But together, focused on our core values, we will forge a path upwards.  Those values can be found at the top of the blog and at the end of the each blog post.

Always...TEAM > TEAMMATE > SELF...and remember, iron sharpens iron!

Our efforts this week, while moving our aerobic fitness forward, will also serve as a gauge on where everyone is at as we start the fall semester.  This will help us shape our training going forward.  The first effort will be a structured cut-down run and the second will be lactate shuttle fartlek.

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 - park 2k loop)

800j + mcmillan wu

+ cut-down run on park 2k lake loop (~75% to ~85%); w= 8k / m= 12k

+ strength & conditioning

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 - AAM grass loop @ Oak Hill)

800j + mcmillan wu

400 @ CV(~90% ) + 400 @ Tempo (~80%)
w= 6 loops, m= 8 loops
+ 6 x 100-150m acc w/ walk rec OR 6 x short grass hills

+ 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