racing on the flats

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

Outdoor opener at home on deck!

Repeat from last week... 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

+ ~Threshold + 10 x 300 tech pkwy hill + ~Threshold OR 1 x 600

+ 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

those not racing friday:

6-8 x cherry st hill strides

those racing friday:

2 x 100 + 4 x 200 @ race pace

+ general strength circuit

friday (AM shake-out on own)

YELLOW JACKET INV - 1500m, 3000SC, 5000m

those not racing friday:

light aerobic running

+ 2 x 100 + 2 x 200 @ race pace

saturday (AM shake-out on own)

YELLOW JACKET INV - 800m, 4 x 400m

those not racing:

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