weekend running

for Saturday, May 19

OFF or light running


for Sunday, May 20

easy running
women= 4-6 miles
men= 4-6 miles

field day friday

for Friday, May 18

NOTE PRACTICE TIMES
m3000SC - 8:30am
w3000SC - 8:50am
m800, m&w1500 - 9:30am


1. mobility- hip crossover, scorpion, leg swings
2. dynamic foot drills
3. 2 mile wu + 3 x 60m starts
4. workout

m3000SC: 3200 @ AT pace + 1 x 1600SC, r=4'

w3000SC: 2 x 1200SC + 1 x 800 + 2 x 400SC, r= 4', 3', 2'

m800: 2 x 500, r= 12'

m&w1500: 3 x 300 + 1 x 800 + 3 x 200, r= 300j, 5', 300j

5. 2 mile cd
6. yoga stretching

thursday training

for Thursday, May 17

NOTE PRACTICE TIME - 9:30am for everyone

1. mobility- iron cross, scorpion, leg swings
2. dynamic foot drills plus
3. 3 x 80m bounding for distance
4. quality distance run
women= 4-5 miles
men= 4-6 miles
5. 50 x squats + downward dog

wednesday recess

for Wednesday, May 16

NOTE PRACTICE TIME - 9:30am for everyone

1. mobility- leg swings, trail leg forward & backward
2. dynamic foot drills
3. easy distance run
women= 5-6 miles
men= 5-7 miles
4. light strides on grass
5. handwalk w/ downward dog

tuesday tenet

for Tuesday, May 15

NOTE PRACTICE TIME - 9:30am for everyone

1. mobility- hip crossover, scorpion, leg swings
2. dynamic foot drills
3. 2 mile wu + 4 x 40m starts
4. workout

m800:
3 x 200, r= 2' + 3 x 200, r= 3'

m&w1500 + m&w3000SC:
8 x 400, r= 400j; v= 1500GP less 1-2"
(or 3000SC - 2 x 1200 + 1 x 800 + 2x400, r= 4', 3', 2')

5. 2 mile cd
6. yoga stretching + barefoot walking, 2 laps

project updates

pr project

18 individuals competed at our home meet

12 set a personal best

of the 6 who did not set a personal best, 2 ran a seasonal best (both of which were NCAA East Regional qualifiers)


regional project

4 new regional qualifiers

congrats jenny
congrats derek
congrats ec
congrats cristan

(and a shout out to bmat for a USATF Jr. qualifer)

thanks to all who worked the meet, you all were outstanding!

Last, certainly not least, we appreciate all of you who have worked so hard over the last few months. Though your season has come to a close, some of our group continue on in part due to the daily climate of focused effort that all of you have contributed to.

I honestly believe every day we work hard, we close the gap on those ahead of us and separate ourselves from those behind.

onward to gainesville monday

for Monday, May 14

NOTE PRACTICE TIME - 9:30am for everyone

(no strength-training this week)

1. mobility- iron cross, scorpion, leg swings, handwalk w/downward dog
2. dynamic foot drills
3. quality distance run
women= 4-5 miles
men= 4-6 miles
4. 3 x 120m ins & outs
5. yoga stretching & barefoot walk, 2 laps

*those not advancing to Gainesville for NCAA East Regional, it's time to take a break of 10-14 days off. Rest, heal, rejuvenate, motivate. Soon you will receive summer training information that will commence on Monday, May 28th.