racing on the flats

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

dynamic wu

+ light aerobic running

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

tuesday (3:30 PM)

800j + mcmillan wu

+ 5-7 x 1000 @ Ae P to VO2max (w/ alt 200m segment at 3k pace), r= 1:1

+ (those racing 5k on Fri) 3 x 400 + 4 x 300 + 4 x 200 @ AnAe E, r= 90"/R= 4'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j

+ (800/some MD) 100 + 150 + 200

OR if racing Friday, 2-3 x 200 @ RP

+ general strength circuit

friday

For those not racing Friday:

800j + mcmillan wu

+ workouts tbd

+ strength & conditioning

For those racing Friday:

shake-out on own

+ YELLOW JACKET INV (1500m, 3000SC, 5000m)

saturday

For those not racing Saturday:

easy aerobic running on own

+ stretching & mobility

For those racing Saturday:

shake-out on own

+ YELLOW JACKET INV (800m, 4 x 400m)

sunday (9:00 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

springtime is near

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

dynamic wu

+ light aerobic running

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

tuesday (3:30 PM)

800j + mcmillan wu

+ (LD) 6-10 x 1000 @ ~CV, r= 75"

+ (MD/800) 4 x 4 x 200 @ AnAe P (1st lap 800 pace), r= 1' / R= 3'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j

+ (800/some MD) 100 + 150 + 200

+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

+ hills on tech parkway

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (own your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

don't settle for the middle of the rock

"The word "mediocre" was originally a mountain-climbing term.  It literally means "middle of the rock".  It describes climbers who choose to stop halfway up.  Reaching the summit is too hard.  It's not worth it.  Our commitment to excellence is eclipsed by our mental laziness.  Most of life's battles are won or lost in your mind.  This means they're determined before you ever begin.  What goes on in your mind comes out in your life." - Tim Elmore

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

dynamic wu

+ light aerobic running

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

tuesday (3:30 PM)

800j + mcmillan wu

(ACC group) aerobic running or Easy Tempo running

+ (LD) 4000-4800 + 2 x 1000 @ Threshold

+ (MD) 10 x 300 @ AnAe E, r= 90" + 1 x 500 fast

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j

+ (800/some MD) 100 + 150 + 200

+ general strength circuit

friday (time - tbd)

800j + mcmillan wu

(ACC group) 4000-4800 + 2 x 1000 @ Threshold

+ (LD) 16 x 300 hills on tech parkway, r= jog down rec

+ (800/MD) 8 x 300 + 6 x 200 hills + 1 x 500 fast on track

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

boston bound

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

ACC group:

monday - off or light aerobic running on own

tuesday - (6:30 AM or on own in AM)

(DMR, 5k) 1000 @ Threshold + 6 x 300 cut-downs

(Mile, 800, 3k) 1600 @ Threshold + 8-10 x 300

wednesday - light running + 200s @ RP
thursday - shake-out in AM + DMR & 5000m or light running
friday - shake-out in AM + Mile & 800 or light running
saturday - shake-out in AM + Mile & 800 & 3k & 4x400 or light running
sunday - travel, light running in afternoon

those not traveling:
monday - off or light aerobic running on own
tuesday - (6:30 AM)

(LD) 8 x 1000 @ CV, r= 75"

(MD) 4 x 1000 @ CV, r= 75" + 4 x 400 @ AnAe E, r= 2'

wednesday - (on your own) aerobic running
thursday - (on your own) light aerobic running + Cherry St hill sprints
friday - (on your own) tech parkway hills

(LD) 12 x 80" w/ jog down recovery

(MD) 4 x 80" + 4 x 60" + 4 x 40", all w/ jog down recovery

saturday - (on your own) aerobic running + stretching
sunday - (on your own) long aerobic running

as long as it has meaning

"I can bear any pain as long as it has meaning." - Haruki Murakami, Japanese writer

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

dynamic wu

+ light aerobic running

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

tuesday (3:30 PM)

800j + mcmillan wu

+ (LD/ some MD) Threshold running, w= 6k / m= 6400m

+ (800/ some MD) 7 x 800 @ Ae P to VO2max, r= 1:1

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j

+ (800/some MD) 3 x 60, r= 2' + 3 x 120, r= 3'

+ general strength circuit

friday (3:30 PM)

800j + mcmillan wu

+ (LD) 3 x 300 + 1 x 1600 @ VO2max + 4 x 400 + 1 x 800 @ AnAe E

+ (MD) 4 x 300 + 3 x 600 (2nd 300 w/ neg split) + 3 x 400

+ (800) 2 x 5 x 300 @ AnAe P, r= 3' / R= 12'

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

there is no tomorrow

***meet in Brock for all practices this week***

Carl Weathers passed away last week.  He was an actor known for a number of major roles.  But none more than the iconic role in the first four Rocky movies as Apollo Creed. When you have those days where you struggle with motivation, and think maybe you will put off until tomorrow what you know you should do today...

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

dynamic wu

+ light aerobic running

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

tuesday (3:30 PM)

800j + mcmillan wu

+ (LD/MD) Threshold running, w= 5600-6000m / m= 6000-6400m

+ (800) 12 x 400 @ ~CV, r= 45"

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6 x 200 @ AnAe E, r= 200j

(OR those racing Friday, 2-3 x 200 @ RP)

BOSTON GROUP - on own, in AM

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ BOSTON / VANDERBILT / CLEMSON

those competing Saturday:

light aerobic running + 2-3 x 200 @ RP

those not traveling (on your own)

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ BOSTON / VANDERBILT / CLEMSON

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

BOSTON GROUP - on own

slight pause in the middle

***meet in Brock for all practices this week***

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

dynamic wu

+ light aerobic running

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

tuesday (3:30 PM)

800j + mcmillan wu

+ (LD/ some MD) Threshold running, w= 6k / m= 6400m

+ (800/ some MD) 7 x 800 @ Ae P to VO2max, r= 1:1

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j

+ (800/some MD) 3 x 60, r= 2' + 2 x 120, r= 3' + 1 x 150

+ general strength circuit

friday (3:30 PM)

800j + mcmillan wu

+ (LD) 3 x 300 + 1 x 1600 @ VO2max + 4 x 400 + 1 x 800 @ AnAe E

+ (MD) 4 x 300 + 2 x 800 + 3 x 400 (2nd 800 w/ negative split)

+ (800) 2 x 5 x 300 @ AnAe P, r= 3' / R= 12'

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room