the f*#k you do

NOTE ABOUT MANDATORY COVID TESTING... will take place on Tuesday this week between 7:30-8:45 AM in the Tech Center; remember to write initials on vial!

Watched part II of the HBO documentary "TIGER", about golfer Tiger Woods, arguably the greatest golfer of all-time, and one of the greatest competitors of all-time in any sport.  I am a big believer in and huge fan of second chances and comebacks.  At 2019 Masters Tournament, after battling health and personal turmoil for a decade, Tiger is challenging for the win going into the final round.  Commentator remarks how many of the young current top golfers grew up idolizing Tiger Woods and dreamt of wanting to go head to head with Tiger Woods in the final round of a major tournament.  Commentator follows with "the f*#k you do...you have no idea what you are getting yourself into". 

#competeliketiger

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 / breathing techniques

TEAM > TEAMMATE > SELF

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

monday (on your own or OFF)

dynamic wu

+ light aerobic running

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

***7:30-8:45 AM - COVID TESTING IN TECH CENTER***

tuesday (3:30 PM - AAM loop @ Oak Hill)

800j + mcmillan wu

+ 1000's @ ~CV, r= 75"; w= 6 / m= 8 + 6 x short grass hills w/ walk down rec

+ (Mid-D) 4 x 1000 + 6 x short grass hill + 3 x 300 finishing, r= 45"

+ (800) 4 x 300 + 4 x short hill + 4 x 200 + 4 x short hill

+ strength & conditioning in Brock

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills / 3000SC hurdle practice

+ barefoot strides on grass

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

thursday (3:30 PM)

800j + dynamic wu
+ mini-hurdle runs, drills & bounding

+ 4 x 60m fast striding in Brock w/ walk back recovery
+ light aerobic running

+ 2 x 120 fast w/ walk back recovery)

+ hip circuit

friday (time - tbd)
those competing:
light running in AM, travel
+ light running + 2-3 x 200 @ RP
those not competing (time - tbd):

800j + mcmillan wu

+ women = 4 x 1500 @ Ae Power, r= 4'

+ men = 7-8 x 1600 @ Threshold, r= 1'

+ MD = 10 x 300 @ AnAe E, r= 90" + 1 x 500 finishing

+ strength & conditioning

saturday

those competing (800m, Mile, 5000m):
AM shake-out, time-tbd
+ CAROLINA CHALLENGE
those not competing:

aerobic running on own

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room