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 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
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)
(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
+ 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
+ light aerobic running
+ (800: 2 x 120 fast w/ walk back recovery)
+ hip circuit
+ 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
+ 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:
+ 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
16 comments:
22 miles this week! I am excited to get back into running. Also, I enjoyed swimming and biking for my cross training.
50 miles this week
19 miles for first week back. Planning on increasing the milage this week and then maybe starting with some workouts next week
51 miles last week. Can’t wait to start running with everyone again :)
16 miles last week! Happy to be back in Atlanta!
61 miles. Feelin good.
10.5 miles.
50 miles. Workouts went well
44 miles. I liked the 300 workout more than I thought I would:)
0 miles last week because of Covid :( but I will finish up my quarantine in a few days and hopefully I will get to start running again next week!
31 miles this week!! Feels so good to be back after being out for covid. Can’t wait to see everyone again!
57 miles last week. Pretty happy with the workouts, especially Saturday's.
53 miles last week. Don’t underestimate Atlanta hills on long runs.
43 miles last week
47 for me! real excited for practice!!!!!!!!!!!!!
42 miles last week
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