in search of aretas

From "TOP DOG - The Science of Winning and Losing"...

Today, you may see English translations of aretas as "excellence."  However, that is just a fraction of its true significance. In the Homeric Age, competition was the outlet for all other virtues - courage, loyalty, trustworthiness. The Ancient Greeks did not fear that competition bred immoral behavior. They believed that competition taught moral behavior. In the heat of battle, someone with aretas had proven himself to be a fearless opponent and brilliant strategist. Sports contests became a way to hone aretas in daily life. Thus aretas - attaining excellence through competition - became the supreme Grecian virtue.

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #professionalism #juice
⬈🝚x🝚

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (w @ 3:10 PM / m @ 3:30 PM)

800j + mcmillan wu

+ 1000's @ CV + 200's or sled-pulls
+ (800m: 6 x 300, r= ratio of 1:10)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills / 3000SC hurdle practice

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu
+ mini-hurdle runs & bounding
+ 4-6 x 60y fast striding in Brock w/ walk down recovery
+ light aerobic running
(+ those racing Fri: 2-3 x 200 @ RP)
+ hip circuit
PM - travel to Nashville or Ames

friday

those competing at Vandy or ISU:
AM shake-out, time-tbd
+ COMPETITION
OR light aerobic running + 2-3 x 200 @ RP for those not competing
those not traveling (on your own):
workout - tbd
+ strength & conditioning

saturday

those competing at Vandy or ISU:
AM shake-out, time-tbd
+ COMPETITION
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room

lonestar state travelin'

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #professionalism #juice
⬈🝚x🝚

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (3:30 PM - on track)

800j + mcmillan wu

+ Threshold running (approx 20') + sled pulls
+ (800m: workout - tbd)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills / 3000SC hurdle practice

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (on your own)

those traveling to texas a&m:
light aerobic running in AM
+ 4-6 x 40m fast striding on ramp w/ walk-down recovery
+ travel to college station in PM
those not traveling:
800j + dynamic wu
+ 6 x 40m fast striding on ramp w/ walk down recovery
+ light aerobic running
+ hip circuit

friday

those traveling to texas a&m:
shake-out & COMPETITION for dmr
+ light aerobic running + 2-3 x 200 @ RP for those not competing
those not traveling (on your own):
800j + mcmillan wu
+ fartlek @ VO2max: 2 x 90" + 4 x 60" + 4 x 30" + 4 x 15", r= equal time rec
+ strength & conditioning

saturday

those competing at texas a&m:
AM shake-out, time-tbd
+ COMPETITION
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

mid-season chill

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #professionalism #juice
⬈🝚x🝚

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (3:30 PM - on track)

800j + mcmillan wu

+ 5-6 x 1000 @ AE Power, r= 1.0:0.5 + round up to whole minute
+ 1000j + 8 x 70y sled pulls in groups of 3
+ (800m: 11 x 200 cut-downs, r= 90" + sled pulls)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills / 3000SC hurdle practice

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu
+ mini-hurdle runs & bounding
+ 5 x 80m fast striding on Cherry St hill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (time - tbd)

800j + mcmillan wu

+ 10 x 300 @ AnAe E, r= ratio of 1:3 + 1000j + 1 x 600
+ (800m: workout - tbd)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room

tigertown travels

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #professionalism #juice
⬈🝚x🝚

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (3:30 PM - cinder loop)

800j + mcmillan wu

+ 1600's @ Threshold, r= 1' (w= 5-6 / m= 6-8)
+ (800: 10 x 300 @ AnAe E, r= ratio of 1:3 + 1000j + 1 x 600)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills / 3000SC hurdle practice

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu
+ mini-hurdle runs & bounding
+ 5 x 80m fast striding on Cherry St hill w/ walk down recovery
+ light aerobic running
+ (for those racing on Fri) 2-3 x 200 @ RP
+ hip circuit

friday
those competing on Fri (Mile):
AM shake-out on own
+ depart for Clemson
+ CLEMSON BOB POLLOCK INV
those competing on Sat:
light running in AM & 2-3 x 200 @ RP
+ depart for Clemson
+ light running for mileage
those not competing (6:00 AM):

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday
those competing (800m, 3000m):
AM shake-out, time-tbd
+ CLEMSON BOB POLLOCK INV
those not competing:

aerobic running on own

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room

on to Nashville

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #professionalism #juice
⬈🝚x🝚

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (3:30 PM - track)

800j + mcmillan wu

+ 4 x 1000 @ CV pace + 600j + 4 x 600 @ AE Power
+ (4 x 6000 @ CV pace + 6-8 x 200 @ AnAe Power)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills / 3000SC hurdle practice

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu
+ mini-hurdle runs & bounding
+ 5 x 80m fast striding on Cherry St hill w/ walk down recovery
+ light aerobic running
+ (for those racing on Fri) 2-3 x 200 @ RP
+ hip circuit

friday
those traveling:
travel to Nashville in AM
+ light aerobic running + 2-3 x 200 @ RP
(some may compete in DMR in evening)
those not traveling (7:00 AM):
800j + mcmillan wu
+ 3 x 400 + 4 x 300 + 4 x 200 @ AnAe E + 1600 @ Threshold
+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd
VANDERBILT INV
those not competing:
aerobic running on your own
+ stretching & mobility

sunday (9:00 AM)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room

on your marks...

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #professionalism #juice
⬈🝚x🝚

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (3:30 PM - venue-tbd)

800j + mcmillan wu

+ reps @ ~CV pace, r= 75"
+ ~30-40" hill reps @ AnAe E effort w/ walk back recovery

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills / 3000SC hurdle practice

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu
+ mini-hurdle runs & bounding
+ 5 x 80m fast striding on Cherry St hill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (AM time - tbd)

800j + mcmillan wu

those competing:
+ light aerobic running
+ 2-3 x 200 @ race pace
those not competing:
+ Threshold work on track, either run or reps

(all) + strength & conditioning

saturday
those competing:
AM shake-out
+ CLEMSON ORANGE & PURPLE ELITE
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room

to the top brick by brick

First, some suggestions:
>you should report your mileage for last week and results for Tue & Fri workouts via text or email
>you should complete everything listed for practice each day and stay in the same routine of regular practice
>if you have any questions or any interruptions in training due to injury or illness, you should contact your coaches
>report back on Thursday, January 2, 2020

Regarding the Tuesday's workout, if you have access to a track or measured path, use it. If you don't have access to a track or measured path, adapt the workouts and just use time and effort as your guide.

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #professionalism #juice
⬈🝚x🝚

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (on your own)

800j + mcmillan wu

+ reps @ ~CV pace, r= 90" (w= 6 x 1000 / m= 7-9 x 1100)
then 100, 110, 120, 130, 140, 150m w/ walk back recovery
(800: 4 x 400 @ 120%, r= work:rest ratio of 1:6)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu
+ hurdle drills (if hurdles are available)

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (on your own)

800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 200
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (9:00 AM)

800j + mcmillan wu
CHOOSE:
+ 10 x 300 @ ~AnAe E pace, r= ratio of 1:2 + 1600j + 1 x 500 finishing speed

OR 8 to 10 miles @ ~Tempo pace (75-80%)
(800: w/ MD group, except 8-10 x 300 + 1 x 500)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain or river

+ cool-down exercises

+ recovery strategies in training room