full steam ahead

#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) 4-6 x 1600 @ ~Threshold, r= 75" + 800j + 4 x 300 cutdowns, r= 100w

+ (MD/800) 2 x 4 x 400 @ RP - 1-1.5", r= 1' / R= 10'

+ 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 30 + 2 x 100 + 2 x 120 + 250

+ general strength circuit

friday (2:45 PM)

800j + mcmillan wu

+ (LD) 12 x 400 @ VO2max to AnAe E, r= 400j

+ (MD/800) 1600 @ Threshold + 6 x 300 @ ~SE, r= 8'

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies in training room

from tobacco road to the sunshine state

#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

+ workouts - tbd

+ strength & conditioning

wednesday (3:30 PM)

those traveling to Raleigh - on your own in AM

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own in AM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 3-6 x 200 @ RP

+ general strength circuit

RALEIGH RELAYS (men's 3000SC, 5000m, 10,000m)

friday

those not racing Friday:

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

those racing Friday:

+ FLORIDA RELAYS (4 x 800m, 1500m, 3000SC, 5000m)

+ RALEIGH RELAYS (women's 3000SC, 5000m, 10,000m)

saturday

those not racing Saturday:

easy aerobic running on your own

+ stretching & mobility

those racing Saturday:

+ FLORIDA RELAYS (800m)

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

activate your heroic potential... 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 (2:00 PM)

800j + mcmillan wu

+ hills on tech parkway + finish on track

+ strength & conditioning

wednesday (9:00 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

+ depart for Tallahassee

thursday

800j + dynamic wu & plyo progression

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

+ (800/some MD) 100 + 100 + 120 + 120 + 150

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

+ general strength circuit

friday

For those not racing Friday:

800j + mcmillan wu

+ 4-6 x 1600 @ ~Threshold, r= 75"

+ strength & conditioning

For those racing Friday:

shake-out on own

+ FSU RELAYS (800m, 1500m, 4 x 400m)

saturday (on own)

easy aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room

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