good times

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

Regular season racing in the books.  For some, championship season lays ahead.  For others, the great outdoors beckons. Significant progress has been made.  But always, there is more to be made in the quest for...

Whether post-season or outdoors, the process remains the same.  Follow the advice of the trapeze instructor to the young student frozen in fear... "throw your heart over the bar and your body will follow."  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 (4-6 miles) on your own if Sunday was off

(If OFF, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ (MD) 1600 @ ~Threshold, r= 800j + 6 x 300 @ ~SE, r= 1:10

+ (LD)  12 x 400 @ ~AnAe E, r= 400j

+ 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

+ general strength circuit

friday (3:30 PM)

800j + mcmillan wu

+ (MD) workout - tbd

+ (LD) 1600 @ ~Threshold + 400j + 1600 @ ~VO2max, r= 8'

    + 4 x 400 + 1 x 800 @ ~AnAe E, r= 2'; R= 8'

+ 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 chattahoochee river

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies