#MTM #chopwoodcarrywater #lastyearmentality #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify
A great three weeks of racing, so many personal bests, so many outstanding efforts! Now, a week off to rest, recover, and gather ourselves for a big push ahead. Remember... "a young trapeze artist was frozen in fear on a high platform, unable to make the jump. The trapeze instructor said... throw your heart over the bar and your body will follow." As always, build CONFIDENCE by reflecting, and writing down, where your Effort was right, where you had Success, and where you made Progress. Prepare for the upcoming opportunities... execute early with poise, engage in competition, and finish with effort.
monday (OFF or on your own)
+ OFF or light running (4-6 miles) on your own if Sunday was off
(If OFF, cross-training is encouraged)
tuesday (3:30 PM)
800j + mcmillan wu
+ (MD) 4 x 1000 @ ~CV, r= 75" + 800j + 4 x 400 cut-downs, r= 2'
+ (LD) ~Threshold (w= 2 x 3200 / m= 2 x 4800) + 800j + 3 x 300 cut-downs
+ 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
+ 6-8 x cherry st hill sprints w/ walk down recovery
+ 6-8 x cherry st hill sprints w/ walk down recovery
+ general strength circuit
friday (3:30 PM)
800j + mcmillan wu
+ (MD) 1600 @ ~Threshold + 800j + 3 x (300, 200, 200, 200 @ ~AnAe P)
+ (LD) 2400 @ ~Threshold + 800j + 10 x 300 @ ~AnAe E, r= 90"
+ strength & conditioning
saturday
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
