NCAA bound

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 (3:10 PM - all but w3000SC / 3:40 PM - w3000SC)

800j + mcmillan wu

+ NCAA's: 3 x 10 x 88y in Brock
+ 800m: 3-4 x 300 + 200 @ ~SE, r= 2' / R= 6-8'
+ 1500m: (cinder loop) 2 x 400 + 600 + 400 + 200 @ AnAe E, r= 90" / R= 800j
+ 3000SC: 5 x 800 w/ hurdles on 2nd lap, r= 3' + waterjump drill
+ 5k/10k: (cinder loop) 25 x 400 @ ~CV, r= 30"
+ sled pulls

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu
+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit
NCAA CHAMPIONSHIPS - travel to Albuquerque

thursday (on your own)

800j + dynamic wu
+ 6 x fast striding on Cherry St hill
+ light aerobic running
+ strides
+ hip circuit
NCAA CHAMPIONSHIPS - light run + 2-3 x 200 @ RP

RECOMMENDED TRAINING

friday (on your own)

800j + mcmillan wu

+ LD:  Tempo run @ ~80%, w= 6-8 mi / m= 8-10 miles
+ MD:  12 x 400 @ AnAe E, r= 400j
+ 800:  2 x 8 x 200 @ vVO2max, r= 100j / R= 400j
+ sled pulls or short hills

+ strength & conditioning
NCAA CHAMPIONSHIPS - rest

saturday (on your own)

aerobic running

+ stretching & mobility
NCAA CHAMPIONSHIPS - 3000m

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

chop wood carry water

"Time is the only resource that is the same for everyone regardless of how much money you make, your race, or where you live. We only get 86,400 seconds per day. I knew I had massive dreams, and how I used my time was not in direct proportion to the size of my dreams." - Joshua Medcalf, Chop Wood Carry Water

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

800j + mcmillan wu

+ 1600's @ ~Threshold, r= 1' (w= 6-7 / m= 7-9) + sled pulls
+ (800m - 6 x 600 @ ~Ae Power, r= 1' + sled pulls)
+ sled pulls

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills / 3000SC water jump 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
+ 6 x fast striding on Cherry St hill
+ light aerobic running
+ strides
+ hip circuit

friday (time - tbd)

800j + mcmillan wu

+ 5 x 1000 @ Ae Power, r= 2' (possibly + 3200 @ Tempo)
+ (MD) 5x100 + 4x200 + 3x300 + 1-2x400 @ AnAe P, r= 1', 2', 3', 4'; R= 400j
+ sled pulls

+ 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

irish eyes are smiling

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🝚

Distance Medley Relays:
monday (1:30 PM) - in Brock due to rain; 3 x 10 x 88y OR 3 x 5 x 88y
tuesday (on your own) - OFF or light run
wednesday - light running + 2-3 x 200 @ RP; travel to South Bend
thursday - shake-out in morning, DMR in PM
friday - shake-out in morning, 400, 800 or Mile qualifying in PM
saturday - shake-out in morning, 800 or Mile or 3k final in PM
sunday - light running in AM, travel to Atlanta

800m, Mile, 5000m - not on DMRs:
monday - off or light aerobic running on own
tuesday (m@3:10 PM / w@3:30 PM) 3 x 1000 @ VO2max, r= 5' + 6-8 x strides
wednesday - light run on own, travel to South Bend
thursday - in early AM, light aerobic running + 2-3 x 200 @ RP
friday - shake-out in AM, Mile or 800 qualifying or 5000 in PM
saturday - shake-out in morning, 800 or Mile or 3k final in PM
sunday - light running in AM, travel to Atlanta

3000m:
monday - off or light aerobic running on own
tuesday (m@3:10 PM / w@3:30 PM) 3 x 1000 @ VO2max, r= 5' + 6-8 x strides
wednesday - light run on own, travel to South Bend
thursday - in early AM, light aerobic running
friday - light aerobic running + 2-3 x 200 @ RP
saturday - shake-out in AM, 3000 in PM
sunday - light running in AM, travel to Atlanta

those not traveling:
monday - off or light aerobic running on own
tuesday (m@3:10 PM / w@3:30 PM) 3 x 1000 @ VO2max, r= 5' + 6-8 x strides
wednesday - on own, aerobic running
thursday - on own, 6 x ramp sprint + light aerobic running
friday - on own, workout - tbd
saturday - on own, aerobic running + stretching
sunday - light running on own

brick by brick

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

+ 5 x 1200 @ ~Ae Power, r= ratio of 1.0:0.5 + round up to nearest 1/2 min
(MD: 3 x 300 + 2 x 600 + 400, 300, 200 @ fast end of ~AnAe E)
(800: 4 x 30m starts + 5 x 150)
+ 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
+ 4-6 x 60y fast striding in Brock w/ walk down recovery
+ light aerobic running
+ strides
+ hip circuit

friday (time - tbd)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

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