"don't show up to win... show up to compete"

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

From Pete Carroll, NCAA Champion and Super Bowl Champion coach - "don't show up to win, show up to compete."  The focus of the former is the outcome, the focus of the latter is the process.  Follow the process and success will come.

Another week of great opportunities to improve, another week closer to our home opener!

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.

monday (OFF or on your own)

+ OFF or light running

(If OFF, cross-training is encouraged)

tuesday (8:00 AM / 3:30 PM)

800j + mcmillan wu

+ (8:00 AM - 10k) 25 x 400 @ ~CV, r= 30"

+ (8:00 AM - 3kSC) 5-6 x (600H + 200j + 200 @ AnAe E), R= 400j

+ (MD) 1600 @ ~Threshold + 3-4x(300 @ ~SE + 100j + 300 @~VO2max), R= 6'

+ (LD) 4-5 x 1200 @ ~Ae P, r= 1:1 + 400j + 3 x 300 cut-downs, r= 100w

+ 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 (time - tbd)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

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

sunday (on your own)

long aerobic running

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies