Regular season racing in the books. For some, championship season lays ahead. For others, the great outdoors beckons. Significant progress has been made. But always, there is more to be made in the quest for...
Whether post-season or outdoors, the process remains the same. 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... execute early with poise, engage in competition, and finish with effort.
monday (OFF or on your own)
+ OFF or light running (4-6 miles) on your own if Sunday was off
Great week off with no travel and racing. Remember... "a young trapeze artist was frozen in fear on a high platform, unable to make the jump. The trapeze instructor said... throw your heart over the bar and your body will follow." As always, build CONFIDENCE by reflecting, and writing down, where your Effort was right, where you had Success, and where you made Progress. Prepare for the upcoming opportunities this weekend... execute early with poise, engage in competition, and finish with effort.
monday (OFF or on your own)
monday (OFF or on your own)
+ OFF or light running
(If OFF, cross-training is encouraged)
tuesday (3:30 PM)
800j + mcmillan wu
+ Threshold running - w= 2400m / m= 3000m
+ 4-5 x (800 @ ~Ae P + 200 @ ~AnAe E, r= 1'), R= 3'
A great three weeks of racing, so many personal bests, so many outstanding efforts! Now, a week off to rest, recover, and gather ourselves for a big push ahead. Remember... "a young trapeze artist was frozen in fear on a high platform, unable to make the jump. The trapeze instructor said... throw your heart over the bar and your body will follow." As always, build CONFIDENCE by reflecting, and writing down, where your Effort was right, where you had Success, and where you made Progress. Prepare for the upcoming opportunities... execute early with poise, engage in competition, and finish with effort.
monday (OFF or on your own)
+ OFF or light running (4-6 miles) on your own if Sunday was off
(If OFF, cross-training is encouraged)
tuesday (3:30 PM)
800j + mcmillan wu
+ (MD) 4 x 1000 @ ~CV, r= 75" + 800j + 4 x 400 cut-downs, r= 2'
+ (LD) ~Threshold (w= 2 x 3200 / m= 2 x 4800) + 800j + 3 x 300 cut-downs
+ 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
Another outstanding weekend of racing. Continue to build CONFIDENCE by reflecting, and writing down, where your Effort was right, where you had Success, and where you made Progress. Lactate buffering helps, but make no mistake, hard work, intention, and grit win the day. Prepare for this weekend... execute early with poise, engage in competition, and finish with effort.
monday (OFF or on your own)
+ OFF or light running (4-6 miles) on your own if Sunday was off
(If OFF, cross-training is encouraged)
tuesday (3:30 PM)
800j + mcmillan wu
+ 6-7 x (900 @ ~Ae P + 200 @ ~AnAe E, r= 1'), R= 3' in Brock
+ 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
Fun start after the holiday break. Build CONFIDENCE by reflecting, and writing down, where your Effort was right, where you had Success, and where you made Progress. Prepare for this weekend... execute early with poise, engage in competition, and finish with effort.
Season opener, excited to see where we are at! Prepare to step to the starting line with CONFIDENCE. Reflect on and trust the work you have put in, have a plan, and execute with poise.
monday (OFF or on your own)
+ OFF or light running on your own
(If OFF, cross-training is encouraged)
tuesday (3:30 PM - tech parkway)
800j + mcmillan wu
+ 14-16 x 300 hill reps w/ jog down rec + ~Tempo 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 (on your own)
those traveling:
AM - light aerobic running
+ travel to nashville
PM - 800j + dynamic wu + plyo progression
+ light aerobic running + short sprint work + race pace reps
those not traveling:
light aerobic running
+ 6-8 x cherry st hill sprints w/ walk down recovery
