from tobacco road to the sunshine state

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

Promising start to the outdoor season!  "Be bold... and mighty forces will come to your aid."

The old 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 (8:45 AM)

800j + mcmillan wu

+ those racing Thu: 3 x 1000 @ ~Threshold, r= 200j + 400j

    + 4 x 200 + 2 x 300 +1 x 400 @ ~VO2max, r= 200j, 300j

+ those racing Fri: 5-6 x 1000 @ ~Threshold, r= 200j + 400j

    + 4 x 200 + 2 x 300 +1 x 400 @ ~AnAe E, r= 200j, 300j

+ strength & conditioning

wednesday 

those traveling:

+ light aerobic running in AM on own

+ travel to raleigh or tallahassee

+ light shake-out run upon arrival

those not traveling (on your own):

400j + lunge matrix wu

+ aerobic running (can progress toward ~Ae Threshold)

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday

RALEIGH RELAYS (men's 1500m, 3000SC, 5000m, 10,000m)

+ those not racing: light aerobic running + strides

those not traveling (on your own):

800j + dynamic wu & plyo progression

+ light aerobic running

+ 6-8 x cherry st hill strides

+ general strength circuit

friday

RALEIGH RELAYS (women's 1500m, 3000SC, 5000m)

FSU RELAYS (800m, 1500m)

those not racing:

light aerobic running + strides

those not traveling (on your own)

workouts - tbd

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

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

sunday (AM time-tbd)

long aerobic running - venue-tbd

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

racing on the flats

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

Outdoor opener at home on deck!

Repeat from last week... 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

+ ~Threshold + 10 x 300 tech pkwy hill + ~Threshold OR 1 x 600

+ 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)

YELLOW JACKET 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)

YELLOW JACKET INV - 800m, 4 x 400m

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 chattahoochee river

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

"don't show up to win... show up to compete"

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

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.

Another week of great opportunities to improve, another week closer to our home opener!

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 (8:00 AM / 3:30 PM)

800j + mcmillan wu

+ (8:00 AM - 10k) 25 x 400 @ ~CV, r= 30"

+ (8:00 AM - 3kSC) 5-6 x (600H + 200j + 200 @ AnAe E), R= 400j

+ (MD) 1600 @ ~Threshold + 3-4x(300 @ ~SE + 100j + 300 @~VO2max), R= 6'

+ (LD) 4-5 x 1200 @ ~Ae P, r= 1:1 + 400j + 3 x 300 cut-downs, r= 100w

+ 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 sprints w/ walk down recovery

+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

+ 5-6 x (800 @ ~Ae P, r= 200j (~1:45) + 300 @ ~AnAe E), R= 300j (~3')

+ strength & conditioning

saturday (on your own)

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

warming up

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

Time to head outdoors.  A lot of progress made during the indoor season, but just a warm-up for even greater progress outdoors.

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

+ (MD) 4 x 1000 @ ~CV + 2 x 4 x 200 @ ~AnAe P, r= 1' / R= 4'

+ (LD) 6-8 x 1000 @ ~CV + 6 x cherry st hill sprints

(ACC group - easy aerobic running OR ~Ae Threshold running)

+ 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 sprints w/ walk down recovery

+ general strength circuit

friday (6:30 AM / 2:30 PM)

800j + mcmillan wu

+ ~Threshold running + 10 x 300 tech pkwy hill + 1 x 3000 OR 1 x 600

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

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

sunday (8:45 AM)

long aerobic running at chatt hills rico park

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

boston bound

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

ACC's in Boston, excited for the opportunities ahead!  Others heading to outdoors

Always follow the advice of the trapeze instructor to the young student frozen in fear... "throw your heart over the bar and your body will follow."  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 and never take them for granted... execute early with poise, engage in competition, and finish with effort.

monday

those racing Thursday (on your own)

+ 2 x 100 + 4 x 200 + 2 x 300 + (maybe) 1 x 400

those not racing Thursday:

(OFF or on your own)

+ OFF or light running (4-6 miles)

(If OFF, cross-training is encouraged)

tuesday

those traveling:

travel to Boston

+ light aerobic running, if possible

those not traveling (on your own)

800j + mcmillan wu

+ Aerobic Threshold running (~75%)

+ strength & conditioning

wednesday

those racing Thursday:

light aerobic running + light strides

+ stretching & mobility

those racing Friday/Saturday

800j + mcmillan wu

+ 2 x 100 + 4 x 200 + 2 x 300 + (maybe) 1 x 400

those not traveling (on your own)

400j + lunge matrix wu

+ aerobic running, may include ~Ae Threshold

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday

AM shake-out - tbd

+ ACC CHAMPIONSHIPS

those not racing:

light aerobic running

+ stretching & mobility

those not traveling (on your own):

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6-8 x cherry st hill sprints w/ walk down recovery

+ general strength circuit

friday

AM shake-out - tbd

+ ACC CHAMPIONSHIPS

those not racing:

light aerobic running

+ stretching & mobility

those not traveling (on your own):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

AM shake-out - tbd

+ ACC CHAMPIONSHIPS

those not racing (on your own):

easy aerobic running

+ stretching & mobility

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

sunday

those traveling:

travel to Atlanta

+ light shake-out run if possible

those not traveling (on your own:

long aerobic running

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies