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

+ workouts - tbd

+ 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

good times

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

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

(If OFF, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ (MD) 1600 @ ~Threshold, r= 800j + 6 x 300 @ ~SE, r= 1:10

+ (LD)  12 x 400 @ ~AnAe E, r= 400j

+ 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 (3:30 PM)

800j + mcmillan wu

+ (MD) 10 x 300 @ ~AnAe E, r= 90" + 800j + 1 x 400 fast

+ (LD) 1600 @ ~Threshold + 400j + 1600 @ ~VO2max, r= 8'

    + 4 x 400 + 1 x 800 @ ~AnAe E, r= 2'; R= 8'

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

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

sunday (9:15 AM)

long aerobic running at chattahoochee river

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

eye of the tiger

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

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'

+ 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)

AM - light running on your own

+ travel to Clemson

800j + dynamic wu & plyo progression

+ light aerobic running
+ 2-4 x 200 @ ~RP

those not traveling:

light running

+ 6 x cherry st hill strides

+ general strength circuit

friday

those competing:

AM shake-out - tbd?

+ CLEMSON TIGER PAW INV

those not competing:

light aerobic running + strides

those not traveling (on your own):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ CLEMSON TIGER PAW INV

those not competing (on your own):

easy aerobic running

+ stretching & mobility

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

sunday (8:45 AM)

long aerobic running from campus

(maybe progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies 

conquer fear

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

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

+ general strength circuit

friday (3:30 PM)

800j + mcmillan wu

+ (MD) 1600 @ ~Threshold + 800j + 3 x (300, 200, 200, 200 @ ~AnAe P)

+ (LD) 2400 @ ~Threshold + 800j + 10 x 300 @ ~AnAe E, r= 90"

+ strength & conditioning

saturday

easy aerobic running

+ stretching & mobility

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

sunday (AM time-tbd)

long aerobic running at venue-tbd

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

clemson again

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

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

(+ those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

friday (AM time-tbd - depart for clemson)

those competing:

AM shake-out - tbd?

+ CLEMSON BOB POLLOCK INV

(possibly will race two dmr's each gender)

those competing Saturday:

light aerobic running + 2-3 x 200 @ RP

those not traveling (on your own):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ CLEMSON BOB POLLOCK INV

those not competing (on your own):

easy aerobic running

+ stretching & mobility

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

sunday (AM time-tbd)

long aerobic running at venue-tbd

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

clemson calling

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

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.

monday (OFF or on your own)

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ (LD) ~Threshold running + 3 x 300 cut-down; w= 5200m / m= 6400m

+ (MD) 2k @ ~Threshold, 800j + 3 x (300, 200, 200, 200 @ ~AnAe P)

+ 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)

light aerobic running

+ travel to clemson (depart at 2:00 PM)

+ light aerobic running + strides

those not traveling:

light aerobic running

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

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ CLEMSON ORANGE & PURPLE INV

(all events moved to Friday due to impending weather)

those not traveling (on your own):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

easy long aerobic running (inclement weather due on Sun)

+ stretching & mobility

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

sunday (OFF or on your own)

Off or light aerobic running on your own, weather permitting

+ cool-down exercises

+ recovery strategies