intentionality

Be intentional about everything you do...and it starts with the warm-up!

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

TEAM > TEAMMATE > SELF

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

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 (6:30 AM)

800j + mcmillan wu

+ 10-12 x 400 @ VO2max, r= 1:1 + Tempo running on 2k road loop

+ strength & conditioning

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

***9:00 AM - COVID-19 testing in Freshman Gym***

thursday (7:15 AM)

800j + dynamic wu & speed ladder
+ plyos + bounds + sprints

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ (w) 4 x 1500 @ Ae Power to VO2max, r= 1:1

+ (m) 5 x 1600 @ Ae Power, r= 3'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:15 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

back to the sunshine state

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

TEAM > TEAMMATE > SELF

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

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 (6:30 AM)

800j + mcmillan wu

+ (women) 800 @ VO2max + 4000 @ Threshold + 2-4 x 200, r= 200j; R= 400j

+ (men) 800 @ Ae Power + 5600 @ Threshold + 2-4 x 200, r= 200j; R= 400j

+ strength & conditioning

***9:00 AM - COVID-19 testing in Freshman Gym***

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday (7:15 AM)

800j + dynamic wu & speed ladder
+ plyos + bounds + sprints

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

10:30 AM - depart for Tallahassee

+ light run over xc course upon arrival

friday

5:30 AM - shake-out

6:15 AM - depart for course

FLORIDA STATE INVITATIONAL

7:40 AM - men's 8k

8:10 AM - women's 5k

those not traveling (on your own):

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

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

TEAM > TEAMMATE > SELF

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

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 (6:30 AM)

800j + mcmillan wu

+ 1600's @ Threshold, r= 1' (w= 6 / m= 8)

+ strength & conditioning

***9:00 AM - COVID-19 testing in Freshman Gym***

wednesday (6:30 AM)

400j + lunge matrix wu

+ hurdle drills

+ aerobic running

+ barefoot strides on grass

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

thursday (7:15 AM)

800j + dynamic wu & speed ladder
+ plyos + bounds + sprints

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ Race Simulation @ cinder loop and road hill

+ 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

race week

that's it, that's the post...THWG

TEAM > TEAMMATE > SELF

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

TEAM > TEAMMATE > SELF

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

monday (6:30 AM - track)

800j + mcmillan wu

+ Threshold running (1st 800m w/ mask), w= 4000m / m= 4800m

+ 800m jog

+ 4 x 200 @ ~mile pace, r= 200j

+ strength & conditioning

tuesday (6:30 AM)

400j + lunge matrix wu

+ hurdle drills

+ aerobic running

+ barefoot strides on grass

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

***9:00 AM - COVID-19 testing in Freshman Gym***

wednesday (on your own)

light aerobic running

+ 4 x 100m starts

6:15 PM - TEAM MEETING

thursday (6:30 AM)

800j + dynamic wu & speed ladder
+ plyos + bounds + sprints

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

3:30 PM - depart for Gainesville

friday

5:45 AM - men's shake-out

6:00 AM - women's shake-out

6:30 AM - men depart for course

7:00 AM - women' depart for course

UF MOUNTAIN DEW INVITATIONAL

7:55 AM - men's 8k

8:30 AM - women's 6k

those not traveling (on your own):

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

always about the team

"Where is the spiritual value of rowing? . . . The losing of self entirely to the cooperative effort of the crew as a whole." - George Yeoman Pocock, from The Boys in the Boat

TEAM > TEAMMATE > SELF

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

TEAM > TEAMMATE > SELF

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

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 (6:30 AM - AAM grass loop)

800j + mcmillan wu

+ 800 (masked) @ Ae Power + 1000's @ CV (w= 5 / m= 8)

+ 6 x 100-150m acc w/ walk rec OR 6 x short grass hills

+ strength & conditioning

***9:00 AM - COVID-19 testing in Freshman Gym***

wednesday (6:30 AM)

400j + lunge matrix wu

+ hurdle drills

+ aerobic running

+ barefoot strides on grass

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

thursday (6:30 AM)

800j + dynamic wu & speed ladder
+ mini-hurdles + bounds

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:30 AM - park cinder loop)

800j + mcmillan wu

+ 1600's @ Ae Power, r= 3-4' (w= 4 / m= 5)

+ strength & conditioning

saturday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

sunday (on your own)

light aerobic running or OFF

(if OFF, cross-training is encouraged)

always inward

"Rowing a race is an art, not a frantic scramble.  It must be rowed with head power as well as hand power.  From the first stroke all thoughts of the other crew must be blocked out.  Your thoughts must be directed to you and your own boat, always positive, never negative." - George Yeoman Pocock, from The Boys in the Boat

Whether rowing or running, whether a race or executing a workout, an inward focus is always needed.

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

TEAM > TEAMMATE > SELF

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

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 (6:30 AM)

800j + mcmillan wu

+ 1000's @ CV on AAM grass loop, r= 75" (w= 5-6 / m= 8-9)

+ 6 x 100-150m acc w/ walk rec OR 6 x short grass hills

+ strength & conditioning

***9:00 AM - COVID-19 testing in Freshman Gym***

wednesday (6:30 AM)

400j + lunge matrix wu

+ hurdle drills

+ aerobic running

+ barefoot strides on grass

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

thursday (6:30 AM)

800j + dynamic wu & speed ladder
+ mini-hurdles + bounds

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ cut-down run on park 2k lake loop
(w= 8k from ~80% to ~85% / m= 14-16k from ~75% to ~80%)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw (river for some)

+ cool-down exercises

+ recovery strategies in training room

a little timely mamba mentality

"Pain doesn't tell you when you ought to stop.  Pain is the little voice in your head that tries to hold you back because it knows if you continue you will change." - Kobe Bryant

Also, below is the link to the hydration/sodium article we discussed at practice today.  Take a few minutes to go over this important info...

How To Start Your Hydration Plan

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

TEAM > TEAMMATE > SELF

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

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 (6:30 AM - park cinder loop)

800j + mcmillan wu

+ 1600's @ Threshold, r= 1' (w= 5-6 / m= 6-8)

+ strength & conditioning

wednesday (6:30 AM)

400j + lunge matrix wu

+ hurdle drills

+ aerobic running

+ barefoot strides on grass

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

thursday (6:30 AM)

800j + dynamic wu & speed ladder
+ mini-hurdles + bounds

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:30 AM - AAM grass loop @ Oak Hill or track)

800j + mcmillan wu

800 @ CV(~90% ) + 800 @ Easy Tempo to Tempo (~75-80%)
w= 4800-6400m, m= 6400-8000m
+ 6 x 100-150m acc w/ walk rec OR 6 x short grass hills

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room