everybody matters or nobody matters

Reminder...fall semester move-in dates...new incoming people move-in on Saturday, August 14th / returnees move-in on Monday, August 16th. For the upperclassmen, we know there may be some conflicts with internships, summer jobs, etc.  Notify us as soon as possible of any conflicts.  Regarding training, nothing changes for the next two weeks... one long run, two easy tempos, and hills on Thu.

For this week, above, from Amazon Prime, Bosch Season 7, comes a succinct and accurate reiteration of our team philosophy...everybody matters or nobody matters.

And below, from former Navy Seal and author of "Can't Hurt Me", David Goggins, is his description on how to be a great teammate...

"A lot of people in life want to feel victory with putting in minimal work. While being a part of a team is very important, you don't want to be the team member who gets carried through every evolution.

When I was going through training, we used to carry these logs. There were 6 people on one log so it was easy to hide out on that log. People could act like they were trying their hardest by the look on their faces. In reality, while there were 6 people on that log, only 3-4 were truly carrying it. In addition to the log, they were also carrying the other 2-3 people that weren't pulling their own weight.

I got a chance to realize all of this when they made the lie detector log. This particular log had six different small logs connected by a chain therefore each person had to carry their own. Under this log, there was no hiding and therefore they got exposed.

While team is very important, you must first be a good individual with maximum accountability. Make sure when you are pulled from the team and put on the lie detector that you are not the weakest link!

Never hide amongst the strong pillars in your team. Make sure you work your ass off to be one of them! Stay hard!"

TEAM > TEAMMATE > SELF

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

move-in dates & easy tempo x 2

We're working on our competition schedule for the fall season, but for now an update on move-in dates.  With the academic term beginning a week later than usual, we have worked to get earlier move-in dates as well.  New incoming people should plan to move-in on Saturday, August 14th.  Upperclassmen returnees should plan to move-in on Monday, August 16th. For the upperclassmen, we know there may be some conflicts with internships, summer jobs, etc.  Notify us as soon as possible of any conflicts.

To go along with Tuesday's Easy Tempo that was added last week, add a second Easy Tempo effort on Friday this week.  We'll keep this Tue/Fri pattern for the next few weeks.  Remember to not make these Easy Tempos too much of an effort.  You should NOT be struggling to the finish.  Be intentional about getting in some hills and strides, at a minimum, on Thursday's.  Gradually add each week.  FYI, fast striding is not sprinting, rather a relaxed but quick stride with a focus on good technique.

Also, with summer officially here, the daily temperatures are on the rise.  Make sure you are always paying attention to proper effort.  This means not looking at the pace chart and being beholden to hitting a certain pace per mile.  With high heat and humidity, your daily pace will be slower for a given effort.  THAT IS NOT ONLY OK, BUT IMPORTANT THAT YOU LET IT BE SLOWER.  Training in a hot climate can slow your pace down by as much as thirty seconds per mile.  In fact, there is even new information out that demonstrates how running in direct sunlight will slow you down even further. It is important that you account for the weather conditions.  Trying to hit a certain pace without doing so will take a toll on you through the summer, and will leave you fatigued during the fall season.  SLOW DOWN if the weather conditions call for it!

Maintaining proper sodium levels is essential and a lot of sodium is lost while running.  With the summer heat and humidity, sodium loss is even more extreme.  The basic advice would be to make sure your are salting your food to taste when you eat.  Drinking a sports drink, even adding a little salt to it, after runs is beneficial.

TEAM > TEAMMATE > SELF

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

easy tempo time

TEAM > TEAMMATE > SELF

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

Week three of training on the new schedule.  Again, sorry for the delay in sending out the new annual volume spreadsheets.  They are completed and will be emailed out in the next few days.  For this week, 5-6 light runs totaling 65% of your full volume week.  Add some short hill repeats or strides on Thursday.

For this week and going forward, add a ~75% "easy tempo" run on Tuesday's.  Run your normal mileage for the day, using the first mile to warm-up a little.  Then progress the run to about 75% effort.  To determine your 75% pace, you can use the color-coded pace chart.  Be very conservative in figuring out your CURRENT 5k shape.  If you are between lines, drop down to the slower time and then use the 75% column.  Or you can use the calculator tab at runfastcoach.com.  Again, be very conservative in inputting your CURRENT 5k shape.  Then go to the Training Pace tab and use the pace range for Easy Tempo.  Remember, we always use current fitness when determining paces, never use your personal best or your goal.

next stop hayward field

TEAM > TEAMMATE > SELF

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

Week two of training on the new schedule.  Sorry for the delay in sending out the new annual volume spreadsheets!  For this week, 4-6 light runs totaling 50% of your full volume week.  Add some short hill repeats or strides on Thursday.

NCAA CHAMPIONSHIPS

mon - travel to Eugene, OFF or light shakeout

tue - (AM time - tbd) 3 x 2 x 200, r= 400j

wed - (AM time - tbd) aerobic running + hurdle drills

thu - (AM time- tbd) light aerobic running + fast strides

fri - (AM time - tbd) light aerobic running + 2-3 x 200 @ RP

sat - (AM shakeout - tbd) NCAA CHAMPIONSHIPS - 5000m

sun - travel to Atlanta + light aerobic running

a journey of a thousand steps...

TEAM > TEAMMATE > SELF

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

Next up is a trip to Eugene, OR (aka Tracktown USA) in two weeks for the NCAA National Championships!  For most people, however, it is time for the start of a new season with new goals! We are working on new annual volume spreadsheets and notes, along with recommended summer training, to send out this week, but this first week is pretty simple.  For the first week back, just plan on 3-5 light runs.  For a volume target, multiply your full volume week by 41.67%.  To keep in sync with our normal routine, plan on Monday's always being one of your off days.  A weekly blog post on Sunday evenings will continue through the summer, so always check back in!  And as in the past, the blog comment section will serve as the way to report your weekly training and we encourage everyone to do that.

The famous quote in the blog title by the ancient Chinese philosopher - Lao Tzu, is probably familiar to you.  It's actually part of a longer quote...

As we embark on our 2021-22 journey, it's important to understand the process, so that we can follow the process.  It is important to follow the training plan and commit to the "easy" and "small" things like rest and recovery, strength-training and mobility, sleep and nutrition.  It's important to take ownership of our progress and to invest in what our team can become.  It is important to bring #professionalism to everything we do and #ambitiontoexcel to every day!

NCAA CHAMPIONSHIPS

mon - OFF

tue - (AM time - tbd) long aerobic running

wed - (AM time - tbd) aerobic running

thu - (AM time- tbd) light aerobic running

fri - (AM time - tbd) workout - tbd

sat - (on your own) light aerobic running

sun - (AM time - tbd) long aerobic running

you don't grind you don't shine

"If you don't work you don't eat, you don't grind you don't shine
No if's and's or but's, bottom line"

TEAM > TEAMMATE > SELF

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

monday (7:30 AM)

800j + mcmillan wu

+ (10,000m) 400 @ AnAe E + 3200 @ Threshold + 2 x 400 @ Ae P

+ strength & conditioning

800j + dynamic wu

+ (800m) light aerobic running + strides

ALL - travel to Jacksonville

tuesday (9:15 AM)

800j + mcmillan wu

+ (800m) pre-meet day

+ (10,000m) light aerobic running + strides

wednesday

NCAA EAST PRELIMINARY ROUND - 800m prelims

AM shake-out + PM competition

+ (10,000m) AM - pre-meet day

thursday

NCAA EAST PRELIMINARY ROUND - 10,000m final

AM shake-out + PM competition

+ (800m) AM - light running + strides

friday

NCAA EAST PRELIMINARY ROUND - 800m quarterfinals

AM shake-out + PM competition

+ (10,000m) AM - light running + strides

saturday

NCAA EAST PRELIMINARY ROUND - 5000m final

AM shake-out + PM competition

+ (800m) AM - light running + strides

sunday

travel to Atlanta

+ light aerobic running

+ stretching & mobility

on to jacksonville

TEAM > TEAMMATE > SELF

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

monday (on your own)

+ light aerobic running

+ strides

tuesday (7:30 AM)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

wednesday (7:30 AM)

400j + lunge matrix wu

+ hurdle drills

+ aerobic running

+ barefoot strides on grass

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

thursday (7:30 AM)

800j + dynamic wu

+ light aerobic running

+ spring development - tbd

+ hip circuit

friday (7:30 AM)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday & sunday (time - tbd)

long aerobic running (not decided which day yet)

+ cool-down exercises

+ recovery strategies at training room