there's no place like home

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

Great racing this past weekend at Lee and UGA.  Like "coach" said before the long run, the hard work has been put in and now it is time to sharpen up, freshen up, and take advantage of the great opportunities ahead this weekend at home!  Make the most of every time you toe the starting line.  "Don't show up to win, show up to compete."

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

+ workouts - tbd

+ 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)

GEORGIA TECH 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)

GEORGIA TECH 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 at venue - tbd

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies