✈️🛩🥷We HERE!! Im Glad everyone made it Safe and Sound!!. Its Nationals Week

🙌🏾The work is done.
🙌🏾The training is complete.

🎯Now it’s time to Execute.

You Trusted the Process!!
✈️💯Your Built For the Moment.

🙌🏾🏁Let’s go Represent.

Everything we do tonight and for the Rest of the Week Matters.⤵️⤵️⤵️

🔹 TONIGHT (IN YOUR ROOM)
✅ Light Prime Stretch (10–12 min max)

🤝🏾Do this on your own before bed:
• 3–4 min easy movement (march in place / light jog hallway)
Movement Stretch
• Hip flexor stretch (dynamic, not long holds)
• Hamstring sweeps
• Ankle circles + calf pumps
• 4–5 deep breaths (4 sec in / 6 sec out)

🚫 No long static stretching
🚫 No sweating
🚫 No extra workouts

Goal: loose, not tired

🔹 DINNER TONIGHT
Keep it simple.
🍽Plate rule:
• ½ carbs
• ¼ protein
• ¼ vegetable:

🍗🍚Good options:
• Pasta + chicken
• Rice + lean meat
• Potatoes + protein
• Burrito bowl (light cheese, no heavy sauce)

🚫 No fried food
🚫 No spicy food
🚫 No experimenting

Hydrate steadily. Small sips.
pee should be light yellow before bed.

🔹 😴Sleep:
Phones down early.
Lights out at a reasonable time.
8+ hours if possible.

just calm sleep.

🔹 TOMORROW (MEET DAY PLAN)
🕥 10:30 AM – PRE-MEET PRIME
📍 91 Guest St, Boston, MA 02135

Short session. 25–30 minutes total.
AFTER

Saint Jumps@ 130pm
Alayah Runs@ 4:00pm

🍽️ LUNCH
Carb focused. Light. Clean.

Good choices:
• Turkey sandwich
• Rice bowl + chicken
• Pasta (moderate portion)
• Bagel + peanut butter
🚫 No burgers
🚫 No fries
🚫 No heavy sauces

💦Hydration:
• 16–20 oz water and Electrolytes before 2pm
• Small sips after

🍌 PRE-MEET SNACK (90–120 MIN BEFORE WARM-UP)
• Banana
• Applesauce
• Granola bar
• Apple

🔹 🥷🥷OUR MINDSET:
We are not here to PROVE anything.
We are here to EXECUTE!!.

🤝🏾 Trust your Race Plans.
🤝🏾 Trust your Preparation.
🤝🏾💪🏾Relax, Attack & Dominate!!🙌🏾

🙊🤐 Say less. Do more.

We are Uber Proud of You All!!

— Coach Thal
--- Coach Korey

Location

the TRACK at new balance, Guest Street, Boston, MA, USA