florida bound

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

Racing and preparation continue.  Great things happening.  School records, standards met, all-time lists re-written, personal bests.  Who's next?  Why not you?

Ever tried.
Ever failed.
No matter.
Try again.
Fail again.
Fail better.

- Samuel Beckett

Repeat from previous weeks... 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.

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 (3:30 PM)

800j + mcmillan wu

+ 3 x 1000 @ ~VO2 max, r= 5' + 3-4 x 600 @ ~VO2max, r= 3'

+ (800) 3 x 1000 @ ~VO2max, r= 5' + 3 x 300 cut-downs, r= 300j

+ (10k) 1600's @ ~Threshold

+ 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

those traveling to Gainesville

light aerobic running on your own in AM

+ depart at 12:30pm, light shake-out upon arrival

those not traveling (3:30 PM)

800j + dynamic wu & plyo progression

+ light aerobic running

+ 6-8 x cherry st hill strides

+ general strength circuit

friday

FLORIDA RELAYS (1500m)

those not traveling (tbd - likely 6:30 AM)

workouts - tbd

+ strength & conditioning

saturday

FLORIDA RELAYS (800m)

those not racing:

easy aerobic running on your own

+ 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