"The singer can easily move us to tears or to laughter, but where is he who can excite in us a pure morning joy?" - Henry David Thoreau in 'Walking'
For the second year in a row our program toed the line on the third Saturday morning in November and witnessed how we can be moved by sport. This time a group of women represented all of us on the biggest stage in our sport. We saw how individuals can come together, trust one another, and race for their teammates. For the strength of the Swarm is the Yellow Jacket, and the strength of the Yellow Jacket is the Swarm.
Now as we begin to switch gears to the upcoming track season, I thought it might be a good time to revisit an old phrase introduced several years ago..."and then some".
"and then some", what does that mean? It means everything. Give all you've got, and then some. Care a lot, and then some. Be a great teammate, and then some. Encourage others often, and then some. Go the extra mile, and then some. Strive as hard as you can, and then some.
Remember that phrase, "and then some", consider it a team motto, if you will. Use it as a personal motto, even better.
While there is no required activity for the upcoming week, below is suggested training. The track will be open Tuesday morning at 6:15 AM for anyone who wants train in the morning before leaving for Thanksgiving. For the men who competed at the NCAA South Regional, you can start back with the suggested workouts or continue with just aerobic running.
#actachieveactualize
mon - weekly day off OR 1 hr cross-training
tue - 4-6 x (1000 @ Threshold + 600 @ 65%)
(m&w800: 10-12 x 400 @ M(aximum) A(erobic) S(peed), r= ratio of 1:1)
wed - aerobic running + taurus
thu - light aerobic running + fast striding + hip circuit
fri - 12 x (400 @ Ae Power + 400 @ 65%)
(m&w800: 3 x 1600 @ 80% of MAS, r= 1')
sat - aerobic running + mobility (men's regional group - 1 hr cross-training)
sun - long aerobic running + recovery
NCAA Nationals:
Take a few days to a week off. Can add cross-training or light running when wanted. Should continue daily maintenance (training room activity, recovery, mobility, etc). Communicate directly with coach regarding schedule if needed.
While there is no required activity for the upcoming week, below is suggested training. The track will be open Tuesday morning at 6:15 AM for anyone who wants train in the morning before leaving for Thanksgiving. For the men who competed at the NCAA South Regional, you can start back with the suggested workouts or continue with just aerobic running.
#actachieveactualize
mon - weekly day off OR 1 hr cross-training
tue - 4-6 x (1000 @ Threshold + 600 @ 65%)
(m&w800: 10-12 x 400 @ M(aximum) A(erobic) S(peed), r= ratio of 1:1)
wed - aerobic running + taurus
thu - light aerobic running + fast striding + hip circuit
fri - 12 x (400 @ Ae Power + 400 @ 65%)
(m&w800: 3 x 1600 @ 80% of MAS, r= 1')
sat - aerobic running + mobility (men's regional group - 1 hr cross-training)
sun - long aerobic running + recovery
NCAA Nationals:
Take a few days to a week off. Can add cross-training or light running when wanted. Should continue daily maintenance (training room activity, recovery, mobility, etc). Communicate directly with coach regarding schedule if needed.
