attitude IS everything

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

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 (3:30 PM)

800j + mcmillan wu

+ (LD) Threshold Intervals, w= 4 x 1600 / m= 4 x 2000, r= 90"

+ (MD) 2-3 x (500, 300, 200 @ 3k, 1500, 800), r= 300j, 200j, 500j

+ (800) 800 @ Threshold + 800j + 500, 400, 300, 200, r= 5', 4', 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 (on your own)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

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

friday

AM - shakeout

FLORIDA RELAYS - 1500m, 3000SC, 5000m

those not traveling:

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

AM - shakeout

FLORIDA RELAYS - 800m, 4 x 400m

those not traveling:

+ light aerobic running on own

+ stretching & mobility

sunday (time-tbd)

long aerobic running at mountain or river

+ cool-down exercises

+ recovery strategies

attitude is everything

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." - Thomas Jefferson

"It is your attitude ... that will determine your altitude." - Zig Ziglar

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

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 (1:00 PM)

800j + mcmillan wu

+ (LD, not racing) 5 x 1200 @ fast end of Ae Power (aka 5k GP), r= 1:1

+ (LD, racing Thu RR) 600 @ Threshold + 2 x 300 @ GP + 3-4 x 200; r= 200j

+ (LD, racing Fri RR) 2 x 600 @ Threshold + 3 x 300 @ GP + 5 x 200; r= 200j

+ (MD) 1000 or 1600 @ Threshold + 800j + 5 x 400 @ AnAe P, r= 6' (w), 5' (m)

+ strength & conditioning

wednesday (8:30 AM)

*for those traveling to FSU/Raleigh

400j + lunge matrix wu

(those racing Thu - light aerobic running + 2-3 x 200 @ RP)

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

+ travel to Raleigh (10:30 AM) / Tallahassee (11:30 AM)

thursday

AM - shakeout

RALEIGH RELAYS - m3000SC / m5000 / w10,000m

those racing Friday:

light aerobic running + 2-3 x 200 @ RP

those not traveling:

800j + dynamic wu

+ light aerobic running

+ 6-8 x short hill sprints w/ walk down recovery

+ general strength circuit

friday

AM - shakeout

FSU RELAYS - 800m, 1500m, 4x400 / RALEIGH RELAYS - w3kSC/w5k/m10k

those not traveling:

workout - tbd

+ strength & conditioning

saturday (on own)

light aerobic running

+ stretching & mobility

sunday (time-tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies

there's no place like home

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

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 (3:30 PM)

800j + mcmillan wu

+ (LD) 4800/6000 @ Threshold + 800j + 4 x 400 @ 5k GP, r= 200j

+ (MD) 3 x 1000 @ VO2max, r= 5' + 800j + 6-8 x 200 @ 1500 GP, r= 200j

+ (800) 10 x 300 @ AnAe E, r= 90" + 800j + 1 x 500

+ 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

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

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

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 (time-tbd)

long aerobic running at mountain or river

+ cool-down exercises

+ recovery strategies

the stonecutter's creedo

"When nothing seems to help, I go and look at the stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it.  Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before."  - Jacob Riis

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

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 (3:30 PM)

800j + mcmillan wu

+ (LD) 2000 + 1600 + 1200 + 800 + 400 @ Ae P to VO2max, r= 1:1

+ (MD/800) 1000/1600 @ Threshold + 5 x 400 @ AnAe P, r= (w) 6' / (m) 5'

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

friday (on your own)

800j + mcmillan wu

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

+ (MD/800) 3-4 x 1000 @ ~CV + 10-15 x 200 @ 1500 GP, r= 2' (200j)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

to the great outdoors

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

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 (3:30 PM)

800j + mcmillan wu

+ workouts - tbd

+ 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

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

friday (6:30 AM)

800j + mcmillan wu

+ (LD) 4800 @ Threshold + 800j + 800, 600, 400

+ (MD) 4800 @ Threshold + 800j + 8 x 200 as 3-person relay

( (800) 2 x 1600 @ Threshold + 800j + 8 x 200 as 3-person relay

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running

+ cool-down exercises

+ recovery strategies at locker room

conference meet week and louisville bound

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

ACC group:

monday (3:30 PM) 1000 or 1600 @ ~Threshold + 800j + reps @ RP

(some or all of... 2 x 100 + 4 x 200 + 2 x 300 + 1 x 400)

tuesday - travel + light running upon arrival
wednesday - light running + reps @ 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 - tbd

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

(LD) 12-14k Tempo run OR 5600-6400 Threshold run

OR 3-4 x 2k @ Threshold, r= 90"

(MD/800) 4800-5200 Threshold run OR 3 x 2k @ Threshold

OR 5 x 1000 @ Ae P to VO2max, r= 1:1
wednesday - (on your own) aerobic running
thursday - (on your own) light aerobic running + Cherry St hill sprints
friday - (on your own)

(LD)  6-8 x 1000 @ ~CV, r= 75"

(MD)  10 x 300 @ ~AnAe E, r= 90" + 600j + 1 x 600 fast
saturday - (on your own) aerobic running + stretching
sunday - tbd

chop wood carry water

<<<NOTE UPDATED SATURDAY-SUNDAY SCHEDULE>>>

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

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 (3:30 PM)

800j + mcmillan wu

+ (MD/LD) Threshold running + 800j + 3 x 400 @ 3k, Mile, 800, r= 400j

+ (800) 800 @ AT + 800j + 500(62), 400(60), 300(58), 200(56), r= 5', 4', 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

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

+ general strength circuit

friday (time - tbd)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday (time - tbd)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies

sunday (on your own or OFF)

dynamic wu

+ light aerobic running

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