off to the races v.2026

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

Season opener at Allatoona Creek Park...

"Training was a rite of purification; from it came speed, strength.  Racing was a rite of death; from it came knowledge.  Such rites demand, if they are to be meaningful at all, a certain amount of time spent precisely on the Red Line, where you can lean over the manicured putting green at the edge of the precipice and see exactly nothing." - John L. Parker, Jr., Once a Runner

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 carried over from last spring... build CONFIDENCE by reflecting, and writing down, where your Effort was right, where you had Success, and where you made Progress.  Prepare for every opportunity... execute early with poise, engage in competition, and finish with effort.

monday (OFF or on your own)

dynamic wu

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM)

800j + mcmillan wu

+ 2000's @ ~Tempo, 80% on park road loop, r= 60-90"; w= 4-5 / m= 6-7

   (200 fast + 200 float to start odd #'s)

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ 4-6 x grass strides in spikes

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 8 x mini-hurdle run-throughs

+ 4 x skip bounding on cherry st hill

+ general strength circuit

friday (6:15 AM - depart from locker room)

800j + mcmillan wu

+ KSU STAN SIMS XC OPENER, m= 4 mi (8:30 AM) / w= 5k (9:15AM)

those not competing: workout-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 at venue-tbd

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies