attitude is everything

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." - Thomas Jefferson

"It is your attitude ... that will determine your altitude." - Zig Ziglar

TEAM > TEAMMATE > SELF

#MTM  #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)

tuesday (1:00 PM)

800j + mcmillan wu

+ (LD, not racing) 5 x 1200 @ fast end of Ae Power (aka 5k GP), r= 1:1

+ (LD, racing Thu RR) 600 @ Threshold + 2 x 300 @ GP + 3-4 x 200; r= 200j

+ (LD, racing Fri RR) 2 x 600 @ Threshold + 3 x 300 @ GP + 5 x 200; r= 200j

+ (MD) 1000 or 1600 @ Threshold + 800j + 5 x 400 @ AnAe P, r= 6' (w), 5' (m)

+ strength & conditioning

wednesday (8:30 AM)

*for those traveling to FSU/Raleigh

400j + lunge matrix wu

(those racing Thu - light aerobic running + 2-3 x 200 @ RP)

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

+ travel to Raleigh (10:30 AM) / Tallahassee (11:30 AM)

thursday

AM - shakeout

RALEIGH RELAYS - m3000SC / m5000 / w10,000m

those racing Friday:

light aerobic running + 2-3 x 200 @ RP

those not traveling:

800j + dynamic wu

+ light aerobic running

+ 6-8 x short hill sprints w/ walk down recovery

+ general strength circuit

friday

AM - shakeout

FSU RELAYS - 800m, 1500m, 4x400 / RALEIGH RELAYS - w3kSC/w5k/m10k

those not traveling:

workout - tbd

+ strength & conditioning

saturday (on own)

light aerobic running

+ stretching & mobility

sunday (time-tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies