#MTM #chopwoodcarrywater #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify
REMINDER - keep the training under control. A little too slow is exponentially better that a little too fast! Do not cut-down last few reps, but can finish SLIGHTLY FASTER.
Week 11 and week one of aerobic long specificity or an option of a fourth week of aerobic short specificity. You have an option for Tuesday of a longer aerobic-based workout or continue with one more week of short hill repeats. Continue with fast strides on Thursday, and S&C circuit on Tue and Fri.
Continue to adjust paces for heat and humidity. The rest of your running for the week remains easy, 60-65%.
Tue - reps at ~Tempo (80%); w= 10-12 x 800, r= 45" / m= 10-12 x 1000, r= 1'
OR 12-15 x 200 hill repeats @ 6k or 8k goal pace effort, r= 2' easy
Fri - reps at ~Tempo (75-80%); w - 5-6 x 1600, r= 1' / m= 6-7 x 2000, r= 1'
Simple, but not easy. Stay the course, be patient.
Upcoming important dates & times...
PAPERWORK - two sets of forms must be completed prior to Wed, Aug 5, one set from Sports Medicine and one set from Compliance. Check your email, GT email and personal email. For returnees, check Teamworks. If you have not received paperwork to complete, notify coaches as soon as possible.
ALL INCOMING FIRST-YEAR - physicals will take place Tuesday morning and evening, August 18. Both sessions must be attended. Times to report will be sent by Sports Medicine, if this info has not been sent already.
RETURNEES - returnees who need a physical this year will also need to have this done on Tuesday, August 18. All returnees will be able to start practice on Thursday, August 20, if Sports Medicine and Compliance forms have been filled out and submitted.
BLOODWORK for ALL incoming first-year and returnees will be completed early Tuesday morning, August 18. If you are unable to attend Tue early AM, Aug 18 for blookwork, notify us ASAP.
JUMPSTART JACKETS - for ALL incoming first-year & transfers, Tuesday-Friday, Aug 18-21 @ 11 AM - 1 PM (not 2 PM as previously listed).
Wednesday, August 19 - Compliance Meeting at 3:30 PM in Anderson Building team meeting room. TEAM MEETING will follow. Dinner after team meeting.
Thursday, August 20 - first practice, 8:00 AM
Friday, August 21 - practice, 8:00 AM
Saturday, August 22 - on your own
Sunday, August 23 - long run, time - tbd
As always, if unsure about anything, or have any questions, reach out.
