the cold is merciless, but righteous

New year, new books, new ideas...same drive.

"The cold is merciless, but righteous.  It will show you the way."
- The Wim Hof Method

"the power of belief in ourselves, the power of strong intention, combined with directed attention"

- (also) The Wim Hof Method

NOTE ABOUT COVID TESTING... will take place on Wednesday this week, time and place - to be announced

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness / breathing techniques

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (9:00 AM)

800j + mcmillan wu

+ 1000's @ ~CV, r= 75-90"; w= 6 / m= 8-9

+ ~30-40" hill reps @ AnAe E effort w/ walk back recovery

(800:  2 x 400 + 4 x 300 + 4 x 200 @ ~AnAe E, r= 90" / R= 4')

+ strength & conditioning in Brock

wednesday (9:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills / 3000SC hurdle practice

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (9:30 AM)

800j + dynamic wu

+ mini-hurdle runs, drills & bounding

+ 4 x 60m fast striding in Brock w/ walk back recovery
+ light aerobic running

+ (800: 2 x 120 fast w/ walk back recovery)
+ hip circuit

friday (9:00 AM)

800j + mcmillan wu

those competing:
+ light aerobic running
+ 2-3 x 200 @ race pace
those not competing:
+ Threshold work on track, either run or reps

(all) + strength & conditioning in Brock

saturday (on your own)

those competing:

AM shake-out
+ CLEMSON ORANGE & PURPLE ELITE
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room