patience defined

"Patience is not passive, on the contrary, it is concentrated strength." - Bruce Lee

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 3:00-3:15 PM.

TEAM > TEAMMATE > SELF

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

monday (on your own or OFF)
dynamic wu
(if OFF, cross-training is encouraged)

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (3:30 PM)

800j + mcmillan wu

+ (LD) 3-4 x 2000 @ Threshold, r= 90" + 800j + 6-8 x Cherry St hill

+ (MD) 4 x 1000 @ CV, r= 75" + 500j + 2 x 3 x 300 @ VO2max, r= 1:1

+ (800) 2 x 8 x 150, r= 1' / R= 5'

+ strength & conditioning in Brock

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu

+ light aerobic running

+ 4-6 x 200 @ mile rhythm, r= 200j

+ general strength circuit

friday (3:30 PM or slightly earlier)

800j + mcmillan wu
+ (LD) 25 x 400 @ ~CV, r= 45"

+ (MD) 4-5 x 500 @ 1500 pace, r= 75" + 800j + 5 x 200, r= 30"

+ (3kSC) 4-5 x (600H + 200j + 200), R= 3-4'

+ (800) 100, 200, 300, 400, 500, r= equal distance walk + 2 x 300

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies at training room