final four to the home of thoroughbreds

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

The final four travel to lexington, the home of thoroughbreds.  Send positive vibes to each as they line up at the NCAA East Preliminary Round....

lottie - 1500 first round on Thu, 1500 quarterfinal on Sat
billy - 3000SC quarterfinal on Fri
matt - 3000SC quarterfinal on Fri
Taylor - 5000 semifinal on Fri

For most everyone else, time to begin a new training year with either another week of rest or a light return to running.  A text was sent today to get your input on weekly volume for the coming year.  Make sure you respond in a timely manner.  New annual volume spreadsheets are being worked on and hopefully sent out in the next week or two.  If you didn't watch the instagram reel last week, MAKE SURE YOU WATCH IT NOW...

https://www.instagram.com/p/DYV5zAvxJyl/

monday (OFF or on your own)

+ OFF or light running

(If OFF, cross-training is encouraged)

+ travel to lexington

tuesday (time - tbd)

800j + mcmillan wu

+ 8 laps of stride straights / jog curves

wednesday (time - tbd)

+ (Thu-NCAA E) light aerobic running + 3-4 x 150

+ (Fri-NCAA E) light aerobic running + strides

thursday

AM shakeout - tbd

NCAA EAST (1500 first round)

+ (Fri-NCAA E) light aerobic running + 3-4 x 150

friday

AM shakeout - tbd

NCAA EAST (3000SC quarterfinal & 5000 semifinal)

+ (Sat-NCAA E) light aerobic running + strides

saturday (on your own)

AM shakeout - tbd

NCAA EAST (w1500 quarterfinal)

those not racing:

light aerobic running + strides

+ stretching & mobility

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

sunday (AM time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies

+ travel to atlanta

on to the next

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

Short video for everyone to watch on the value of easy running, why it is important, why running too hard on easy days does not produce the desired results, why time spent running easy pays huge dividends...

https://www.instagram.com/p/DYV5zAvxJyl/

Great weekend of racing in Louisville.  So much fun to watch our team compete.  So rewarding to see everyone turning a corner.  No longer just satisfied to get to there, but now having expectations upon arrival.

More racing to come for some.  Exciting opportunities ahead.  For the those continuing... 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."

For others, some time off for rest and recovery.  Soon will be time to begin the process of building for what's next.  We recommend two weeks... one week of completely off, then a week of cross-training early in the week, followed by light return to running at the end of the week.  If you feel like you need a full two weeks off, that is ok.

monday (OFF or on your own)

+ OFF or light running

(If OFF, cross-training is encouraged)

tuesday (6:30 AM)

800j + mcmillan wu

+ 5-8 x 1000 @ ~Threshold, r= 200j (~90") + 400j + 8 x cherry st hills

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ light aerobic running

+ barefoot strides on grass or turf

+ hip circuit

thursday (time-tbd)

800j + dynamic wu

+ light aerobic running

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

+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

+ 2-4 x 400 @ ~AnAe P, r= 10'

OR 600 + 800h + 600 + 800h + 600 @ ~VO2max, r= 2', 4', 2', 4'

OR 3 x 1600, r= 5' (alternating laps @ ~VO2max + ~Threshold/CV)

+ 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

+ cool-down exercises

+ recovery strategies

blue grass state bound

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

On to Louisville for the ACC Championships.  For the those continuing... 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."

For those done for the season, time for some rest and recovery.  We recommend two weeks... one week of completely off, then a week of cross-training early in the week, followed by light return to running at the end of the week.  If you feel like you need a full two weeks off, that is ok.

monday (OFF or on your own)

+ OFF or light running

(If OFF, cross-training is encouraged)

tuesday (8:45 AM)

800j + mcmillan wu

+ (Thu-ACC) 8 laps of stride straights / jog curves

+ (Fri/Sat-ACC) light aerobic running + strides

+ strength & conditioning

12:45 PM - depart for airport

wednesday (10:00 AM)

+ (Thu-ACC) light aerobic running + 3-4 x 150

+ (Fri/Sat-ACC) 8 laps of stride straights / jog curves

thursday

AM - shakeout - tbd

ACC CHAMPIONSHIPS (1500 prelims, 10,000 final)

+ (Fri/Sat-ACC) light aerobic running + 3-4 x 150

friday

AM - shakeout - tbd

ACC CHAMPIONSHIPS (800 prelims, 3000SC final)

+ (those not racing) light aerobic running + strides

saturday

AM - shakeout - tbd

ACC CHAMPIONSHIPS (1500, 800, 5000, 4 x 400 finals)

+ (those not racing)  easy aerobic running

+ stretching & mobility

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

sunday (on your own)

800j + mcmillan wu

+ easy aerobic running

+ cool-down exercises

+ recovery strategies

finish strong

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

Finishing the semester academically, last chance regular season racing, prepping for the post-season.

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 (8:45 AM)

800j + mcmillan wu

+ easy aerobic running

+ 2-4 x 150m

+ strength & conditioning

wednesday

AM - shakeout - on your own

+ EMORY QUALIFIER

thursday (10:00 AM)

800j + dynamic wu

+ light aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

friday (9:15 AM)

800j + mcmillan wu

+ 9 x 400, r= 1:3; 3 @ RP-3% + 3 @ RP + 3 @ RP-3%)

OR 6 x 300 @ ~AnAe P, r= 4-5'

OR 10 x 400 w/ hurdles @ RP, r= 1:1

saturday

easy aerobic running

+ stretching & mobility

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

sunday (9:00 AM)

long aerobic running - chattahoochee river

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies