workin' for the weekend

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

monday (OFF or on your own)

dynamic wu

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM - amsterdam ave hill)

800j + mcmillan wu

+ (w) 7 x ~700m hill, r= jog down

+ (m) 8 x ~700m hill, r= jog down

+ strength & conditioning

wednesday (8:00 AM - track)

800j + lunge matrix wu

+ Reps @ ~Ae Threshold, r= 400j; w= 3 x 2400m / m= 3 x 3000m

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 5 x skip bounding on cherry st hill

+ 5 x fast strides in spikes focusing on A run

+ general strength circuit

friday (8:00 AM - track)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (AM time - tbd @ venue - tbd)

long aerobic running (can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

sweet home alabama

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

monday (OFF or on your own)

dynamic wu

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM - AAM grass loop)

800j + mcmillan wu

+ 4 x 5 x 300 @ ~CV to Ae P, r= 40" / R= 300j

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

+ depart for Huntsville at 2:00 PM

+ optional light shake-out run upon arrival

thursday (10:00 AM - depart hotel for course preview)

400j + dynamic wu + plyo progression

+ light aerobic running on course

+ 3 x starts from starting light in course

+ general strength circuit

friday

800j + mcmillan wu

+ men depart for course at 6:00 AM / women depart at 6:45 AM

+ SOUTHERN SHOWCASE, m= 8K at 7:30 AM / w= 5k at 8:30 AM

+ strength & conditioning

those not traveling:

workout - tbd

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:15 AM @ chatt hills rico ballpark)

long aerobic running (can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

work don't stop

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

monday (OFF or on your own)

dynamic wu

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM - amsterdam ave hill loop)

800j + mcmillan wu

(amsterdam ave > kings ct > san antonio dr > courtenay dr loop)

(hill = ~700m / total loop = ~1800m)

+ (w) 5 x ~700m hill, r= loop @ ~Ae T for #1, 3, 5 / jog down for #2, 4

+ (m) 6 x ~700m hill, r= loop @ ~Ae Threshold

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 5 x skip bounding on cherry st hill

+ 5 x fast strides in spikes focusing on A run

+ general strength circuit

friday (8:00 AM - track)

800j + mcmillan wu

+ (w) 700 @ ~Ae P + 4800 @ ~Threshold + 700 @ ~Ae P, r= 90"

+ (m) 3 x (800 @ ~Thresh + 3200 @ ~Tempo) + 800 @ ~Thresh, r= 90"

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (AM time - tbd @ chatt hills rico ballpark)

long aerobic running (can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

off to the races v.2025

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

Race week on deck with our season opener at Allatoona Creek Park.

"Training was a rite of purification; from it came speed, strength.  Racing was a rite of death; from it came knowledge.  Such rites demand, if they are to be meaningful at all, a certain amount of time spent precisely on the Red Line, where you can lean over the manicured putting green at the edge of the precipice and see exactly nothing." - John L. Parker, Jr., Once a Runner

monday (OFF or on your own)

dynamic wu

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM - AAM grass loop)

800j + mcmillan wu

+ 3-4 x 5 x 300 @ ~CV to Ae P, r= 40" / R= 300j

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 4 x skip bounding on cherry st hill

+ 4 x grass strides in spikes focusing on A run

+ general strength circuit

friday (6:15 AM - depart from locker room)

800j + mcmillan wu

+ KSU STAN SIMS XC OPENER, m= 4 mi (8:30 AM / w= 5k (9:15AM)

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:30 AM @ chattahoochee river)

long aerobic running (can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

#discipline

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

"DISCIPLINE is the key that unlocks the door to success" - John Wooden

monday (OFF or on your own)

dynamic wu

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM)

800j + mcmillan wu

+ (w) 4-5 x 1600 @ ~Threshold, r= 90" on cinder loop

+ (m) 5-7 x 2000 @ ~Tempo, r= 90" on 2k road loop

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 4 x skip bounding on cherry st hill

+ 4 x grass strides in spikes focusing on A run

+ general strength circuit

friday (8:00 AM - park lake loop)

800j + mcmillan wu

+ (w) 3-4 x 2000 @ ~Threshold, r= 90"

+ (m) 12,000-14,000m @ ~Tempo

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:00 AM @ chatt hills rico ballpark)

long aerobic running (can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

INFO FOR RETURN TO CAMPUS - READ CLOSELY

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

Upcoming important dates & times...

PAPERWORK - two sets of forms must be completed, Compliance and Sports Medicine, as soon as possible.  Most of you have done this.

ALL INCOMING FIRST-YEAR - physicals will take place Tuesday morning and evening, August 12.  Both sessions must be attended.  Fasted bloodwork will be at 6:00 AM.  Do not eat or drink anything other than water after 11:00 PM on Monday night.  Enter Wardlaw of North Ave, take elevator to Field Level "F", and follow signs.  You will then be given a time to report in the PM for Physical.  If you already did this earlier this summer with Sports Medicine, you do not need to do either.  JUMPSTART JACKETS - for ALL incoming first-year, Wednesday-Friday, Aug 13-15 @ 10 AM - 2 PM.

RETURNERS - bloodwork for all returnees will be completed on Tuesday, April 12 at 7:00 AM.  Enter Wardlaw of North Ave, take elevator to Field Level "F", and follow signs.  Returnees who need a physical this year (3rd and 5th year) will need to have this done on Tuesday, Aug 12 at 6:00 PM.  You should have received information about time and place from Paul Wolkoff or Tania Winborn.  All returnees will be able to start practice on Thursday, August 14, if Sports Medicine and Compliance forms have been filled out and submitted.

Wednesday, August 13 - Compliance Meeting at 3:30 PM in Anderson Building team meeting room.  Academic meeting will follow, and then TEAM MEETING will follow.  Dinner after team meeting.
Thursday, August 14 - first practice, time - 8:00 AM (meet in McCamish concourse)
Friday, August 15 - practice, time - 7:30 AM (meet in McCamish concourse)
Saturday, August 16 - on your own
Sunday, August 17 - long run, time - tbd (meet in Team Lounge in locker room)

Team Meals:
Wed, Aug 13 - dinner after team meeting
Thu, Aug 14 - bfast grab and go after AM practice; dinner - tbd
Fri, Aug 15 - bfast grab and go after AM practice; dinner - tbd

With everyone back on campus, and with Incoming at JumpStart Jackets starting at 10:00 AM, workouts this week will be track-based so we can be more time efficient.  Also, with bloodwork being done on Tuesday morning, we will do our workouts this week on Wed & Fri.  Wednesday workout will be on your own as official practice does not start until Thursday morning.  The track will be open by 7:30 AM.

wednesday (on your own)

800j + mcmillan wu

+ 2 x 8 x 200 @ 6k to 5k pace*, r= 30" / R= 400j

+ strength & conditioning

*if needed guidance on pace, reach out.  If unsure, start slower than you think.  Goal is for this to be very manageable.  DO NOT OVERDUE this workout.  Incoming should do on track to make sure you are on time for JumpStart Jackets at 10:00 AM.  Returnees can do on track or could do on cinder loop if preferred.

thursday (8:00 AM)

400j + lunge matrix wu

+ light aerobic running

+ hurdle drills

+ barefoot strides on grass

friday (7:30 AM)

800j + mcmillan wu

+ 6-10 x 1000m @ 80% to 85%, r= 90"/200mj

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:00 AM)

long aerobic running at chatt hills rico park

+ cool-down exercises

+ recovery strategies

we talking about practice

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

No changes for this week of training from last week... short goal race pace efforts with long recovery so the overall workout remains aerobic while getting to turn the legs over.  The second workout for the week will be an aerobic-based one, either as a sustained Aerobic Threshold/Easy Tempo or a fartlek.  Our suggestion would be whichever Friday effort you did last week, do the other option this week. Continue with the short hill repeats or fast strides on Thursday, and S&C circuit on Tue and Fri.

Tue - fartlek of 10 x 1' @ either 6k or 8k goal pace with 3' easy recovery

Fri - sustained Aerobic Threshold/Easy Tempo @ ~75%
        OR  5' + 4' + 3' + 2' + 1' @ ~85% effort w/ equal time recovery @ ~65%

As always, ask if you have any questions!

Upcoming important dates & times...

PAPERWORK - two sets of forms must be completed prior to Sunday, Aug 10, one set from Sports Medicine and one set from Compliance.  We will verify tomorrow that links to both sets have been sent to you.  Check your email, GT email and personal email.  For returnees, check Teamworks.  If you have not received paperwork to complete, notify coaches as soon as possible.

ALL INCOMING FIRST-YEAR - physicals will take place Tuesday morning and evening, August 12.  Both sessions must be attended.  Times to report will be sent by Sports Medicine, if this info has not been sent already.  A handful of you have already completed this earlier in the summer.

RETURNEES - returnees who need a physical this year will also need to have this done on Tuesday, August 12.  All returnees will be able to start practice on Thursday, August 14, if Sports Medicine and Compliance forms have been filled out and submitted.

BLOODWORK for all incoming first-year and returnees will be completed as soon as possible.  We will send more information when we can.

JUMPSTART JACKETS - for ALL incoming first-year, Wednesday-Friday, Aug 13-15 @ 10 AM - 2 PM.

Wednesday, August 13 - Compliance Meeting at 3:30 PM in Anderson Building team meeting room.  Academic meeting will follow, and then TEAM MEETING will follow.  Dinner after team meeting.
Thursday, August 14 - first practice, time - tbd
Friday, August 15 - practice, time - tbd
Saturday, August 16 - on your own
Sunday, August 17 - long run, time - tbd