from tobacco road to the sunshine state

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

Promising start to the outdoor season!  "Be bold... and mighty forces will come to your aid."

The old 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 (8:45 AM)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

wednesday 

those traveling:

+ light aerobic running in AM on own

+ travel to raleigh or tallahassee

+ light shake-out run upon arrival

those not traveling (on your own):

400j + lunge matrix wu

+ aerobic running (can progress toward ~Ae Threshold)

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday

RALEIGH RELAYS (men's 1500m, 3000SC, 5000m, 10,000m)

+ those not racing: light aerobic running + strides

those not traveling (on your own):

800j + dynamic wu & plyo progression

+ light aerobic running

+ 6-8 x cherry st hill strides

+ general strength circuit

friday

RALEIGH RELAYS (women's 1500m, 3000SC, 5000m)

FSU RELAYS (800m, 1500m)

those not racing:

light aerobic running + strides

those not traveling (on your own)

workouts - tbd

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

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

sunday (AM time-tbd)

long aerobic running - venue-tbd

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies