follow the process... it's works

#MTM #chopwoodcarrywater #lastyearmentality #WILDDOGS ⬈🝚x🝚 #rememberthegoal  #discipline #edify

Outstanding weekend in the City of Brotherly Love.  Keep the ball rolling... chop wood, carry water.

The mantras remain the same... build CONFIDENCE by reflecting, and writing down, where your Effort was right, where you had Success, and where you made Progress.  Prepare for your next opportunities... execute early with poise, engage in competition, and finish with effort. Make the most of every time you toe the starting line.  "Don't show up to win, show up to compete."

monday (OFF or on your own)

+ OFF or light running

(If OFF, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ Threshold reps

   OR 8-10 laps of stride straight-aways / jog curves

   OR 1000 @ ~Threshold + 6 x 200 @ ~AnAe P, r= 2.5'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ light aerobic running

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu

+ light aerobic running

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

+ general strength circuit

friday (AM time - tbd)

800j + mcmillan wu

+ workouts - tbd

saturday

AM - shakeout - tbd

UGA TORRIN LAWRENCE MEMORIAL

those not competing:

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (on your own)

long aerobic running

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

philly on deck

#MTM #chopwoodcarrywater #lastyearmentality #WILDDOGS ⬈🝚x🝚 #rememberthegoal  #discipline #edify

Home meet in the books and Penn Relays up next.  Expect a light Tuesday for everyone.  For those not traveling, Friday workouts will be sent.

The mantras remain the same... build CONFIDENCE by reflecting, and writing down, where your Effort was right, where you had Success, and where you made Progress.  Prepare for your next opportunities... execute early with poise, engage in competition, and finish with effort. Make the most of every time you toe the starting line.  "Don't show up to win, show up to compete."

monday (OFF or on your own)

+ OFF or light running

(If OFF, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ 8 laps of stride straight-aways / jog curves

   OR 11 x 200 cut-downs, r= 90" + 800j + 1 x 500

+ strength & conditioning

wednesday (on your own)

those traveling to Philadelphia - light running upon arrival

+ light race pace reps on track if available

those not traveling:

400j + lunge matrix wu

+  light aerobic running

+ barefoot strides on grass or turf

+ hip circuit

thursday

AM - shakeout

PENN RELAYS (1500, 3000SC, 5000, 10,000)

those not racing:

800j + dynamic up + light aerobic running

those not traveling:

800j + dynamic wu

+ light aerobic running

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

+ general strength circuit

friday

AM - shakeout - tbd

PENN RELAYS (mDMR)

those not competing (on your own):

800j + dynamic wu

+ light aerobic running

those not traveling:

800j + mcmillan wu

+ 3 x 400, 4 x 300, 4 x 200 @ AnAe E, r= 90" / R= 4'

saturday

AM - shakeout - tbd

PENN RELAYS (w4x800)

those not competing:

travel to Atlanta

+ light aerobic running on own

+ stretching & mobility

those not traveling:

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (on your own)

long aerobic running

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

there's no place like home

#MTM #chopwoodcarrywater #lastyearmentality #WILDDOGS ⬈🝚x🝚 #rememberthegoal  #discipline #edify

Great racing this past weekend at Lee and UGA.  Like "coach" said before the long run, the hard work has been put in and now it is time to sharpen up, freshen up, and take advantage of the great opportunities ahead this weekend at home!  Make the most of every time you toe the starting line.  "Don't show up to win, show up to compete."

The mantras remain the same... build CONFIDENCE by reflecting, and writing down, where your Effort was right, where you had Success, and where you made Progress.  Prepare for your next opportunities... execute early with poise, engage in competition, and finish with effort.

monday (OFF or on your own)

+ OFF or light running

(If OFF, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ 4-6 x 600 @ ~Threshold, r= 200j + 400j + 4 x 300 @ AnAe E, r= 300j

OR  1000 @ ~Threshold + 400j + 8 x 400 @ RP-3%, r= 400j (~3')

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running, may include ~Ae Threshold

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & plyo progression

+ light aerobic running

those not racing friday:

6-8 x cherry st hill strides

those racing friday:

2 x 100 + 4 x 200 @ race pace

+ general strength circuit

friday (AM shake-out on own)

GEORGIA TECH INV - 1500m, 3000SC, 5000m

those not racing friday:

light aerobic running

+ 2 x 100 + 2 x 200 @ race pace

saturday (AM shake-out on own)

GEORGIA TECH INV - 800m

those not racing:

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (9:00 AM)

long aerobic running at venue - chattahoochee river

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

on the road again

#MTM #chopwoodcarrywater #lastyearmentality #WILDDOGS ⬈🝚x🝚 #rememberthegoal  #discipline #edify

Small group raced in Gainesville, but another weekend of PR's and great racing!  And more great opportunities ahead for this weekend.  Make the most of every time you toe the starting line.  "Don't show up to win, show up to compete."

The mantras remain the same... build CONFIDENCE by reflecting, and writing down, where your Effort was right, where you had Success, and where you made Progress.  Prepare for your next opportunities... execute early with poise, engage in competition, and finish with effort.

monday (OFF or on your own)

+ OFF or light running

(If OFF, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ (800) 3 x 400 + 4 x 300 + 4 x 200 @ AnAe E, r= 90" / R= 4' + 1 x 300

+ (MD/some LD) 6-7 x 800 @ ~VO2max, r= 2.5'

+ (some LD/3000SC) 1600's @ ~Threshold, r= 1'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running, may include ~Ae Threshold

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & plyo progression

+ light aerobic running

+ 6-8 x cherry st hill strides

+ general strength circuit

friday

LEE INVITATIONAL (1500m, 5000m, 10,000)

UGA SPEC TOWNS INV (1500m, college 800m)

those not traveling (likely at 6:30 AM)

+ workouts - tbd

+ strength & conditioning

saturday

UGA SPEC TOWNS INV (Inv 800m)

those not racing:

easy aerobic running on your own

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (8:45 AM)

long aerobic running at chattahoochee river

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

florida bound

#MTM #chopwoodcarrywater #lastyearmentality #WILDDOGS ⬈🝚x🝚 #rememberthegoal  #discipline #edify

Racing and preparation continue.  Great things happening.  School records, standards met, all-time lists re-written, personal bests.  Who's next?  Why not you?

Ever tried.
Ever failed.
No matter.
Try again.
Fail again.
Fail better.

- Samuel Beckett

Repeat from previous weeks... from Pete Carroll, NCAA Champion and Super Bowl Champion coach - "don't show up to win, show up to compete."  The focus of the former is the outcome, the focus of the latter is the process.  Follow the process and success will come.

The mantras remain the same... build CONFIDENCE by reflecting, and writing down, where your Effort was right, where you had Success, and where you made Progress.  Prepare for your next opportunities... execute early with poise, engage in competition, and finish with effort.

monday (OFF or on your own)

+ OFF or light running

(If OFF, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ 3 x 1000 @ ~VO2 max, r= 5' + 3-4 x 600 @ ~VO2max, r= 3'

+ (800) 3 x 1000 @ ~VO2max, r= 5' + 3 x 300 cut-downs, r= 300j

+ (10k) 1600's @ ~Threshold

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running, may include ~Ae Threshold

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday

those traveling to Gainesville

light aerobic running on your own in AM

+ depart at 12:30pm, light shake-out upon arrival

those not traveling (3:30 PM)

800j + dynamic wu & plyo progression

+ light aerobic running

+ 6-8 x cherry st hill strides

+ general strength circuit

friday

FLORIDA RELAYS (1500m)

those not traveling (6:30 AM)

+ (MD) 1000 @ ~Threshold = 6 x 300 @ ~SE, r= 7-7.5'

    OR 10 x 300 @ ~AnAe E, r= 90" + 1 x 600

+ (3000SC) 12 x 400 w/ hur, r= 1:1 + 1 x 1000

+ (LD) 8-10 x 1000 @ ~CV, r= 75"

+ strength & conditioning

saturday

FLORIDA RELAYS (800m)

those not racing:

easy aerobic running on your own

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (on your own)

long aerobic running

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies