bring on the new year

*TEXT LAST WEEK'S MILEAGE TO COACH OR POST TO COMMENTS SECTION

Last week of the break, a new year on the horizon, and the indoor competition beckons!  Hopefully you've been able to rest and rejuvenate over the last couple of weeks.  We're anxious to see everyone and excited about the promise of a new track season!  Note - practice time for Friday will be set once we can get a better idea of the weather.  As of now it looks to be a very cold morning and most likely we'll want to practice when the temperature has a chance to rise above freezing :)

monday

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday

800j + mcmillan wu

+ 5', 4', 3', 2', 1' fartlek @ AT pace w/ equal time recovery @ 65%

(800m: 10-12 x 300 @ 95-100% (i.e. 3k pace and faster), r= 300j)

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walk

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 2-3 x 80m fast striding on grass in spikes

+ 3-4 x 200 cut-downs, r= 200 walk-jog recovery

+ mcmillan core or hip circuit

friday (time - tbd)

800j + mcmillan wu

+ workouts tbd

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

holiday break II

*TEXT LAST WEEK'S MILEAGE TO COACH OR POST TO COMMENTS SECTION

Week two of the holiday break...contact us if you have any questions about the week or need any clarification.  Enjoy this time away from school and practice, but make sure you're getting the training in and doing all the extra things you need to do to be successful!


monday

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass


tuesday

800j + mcmillan wu

+ 80% steady aerobic running; w= 6-8 mi / m= 8-10 mi
(800m: 12 x 200, r= 200j, ~2')

+ general strength circuit


wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walk

+ barefoot strides on grass

+ foot drills & balance exercises


thursday

800j + dynamic wu

+ light aerobic running

+ 2-3 x 80m fast striding on grass in spikes
+ 3-4 x 200 cut-downs, r= 200 walk-jog recovery

+ mcmillan core or hip circuit


friday

800j + mcmillan wu

+ aerobic fartlek: 4 x 90" + 4 x 60" + 4 x 30" + 4 x 15" @ AT
w/ equal recovery @ ~ marathon pace or 80%

+ general strength circuit


saturday

aerobic running

+ stretching


sunday

long aerobic running

+ cool-down exercises

+ recovery strategies

holiday break v.2013

*TEXT LAST WEEK'S MILEAGE TO COACH OR POST TO COMMENTS SECTION

Hopefully everyone is on the road to recovery from finals week!  Let this week be a little low-key, get back into it, kind of week.  Have some gentle easy days and some moderate hard days.  Keep up with your individual recovery strategies and get some sleep!  Lastly, follow the schedule below :)

monday

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday

800j + mcmillan wu

+ aerobic speed fartlek; aerobic running w/ short, fast segments of
30 seconds or less, take 3-4 minutes between efforts

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walk

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 2-3 x 80m fast striding on grass in spikes
+ 3-4 x 200 cut-downs, r= 200 walk-jog recovery

+ mcmillan core or hip circuit

friday

800j + mcmillan wu

+ 5', 4', 3', 2', 1' fartlek @ AT pace w/ equal time recovery @ 65%

+ general strength circuit

saturday

aerobic running

+ stretching

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies

finals week

Please note practice times for Tue-Fri; for those who have a finals conflict with Tuesday afternoon, there is an alternate time on Tuesday morning at 8:30 AM.  Good luck with your exams!

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (3:00 PM, on park lake loop)

800j + mcmillan wu

+ 80% steady aerobic running; w= 7-8 mi / m= 8-10 mi

+ general strength circuit

wednesday (3:00 PM)

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday (3:00 PM)

800j + dynamic wu & speed ladder

+ light aerobic running

+ 2-3 x 80m fast striding on grass in spikes
+ 3-4 x 200 cut-downs, r= 200 walk-jog recovery

+ mcmillan core or hip circuit

friday (8:30 AM, on track)

800j + mcmillan wu

+ workout to be determined
(or 5-4-3-2-1 fartlek @ AT pace w/ equal time recovery)

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery at training room

bread & butter

A couple of bread & butter workouts this week to get back into the swing of things before finals week.  TEXT LAST WEEK'S MILEAGE PLEASE!

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM, on park lake loop)

800j + mcmillan wu

+ 80% steady aerobic running; w= 6-8 mi / m= 8-10 mi

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running  (OFF for those who raced regional)

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

800j + dynamic wu & speed ladder

+ light aerobic running

+ 2-3 x 80m fast striding on grass in spikes
+ 3-4 x 200 cut-downs, r= 200 walk-jog recovery

+ mcmillan core or hip circuit

friday (6:00 or 6:45 AM, on track)

800j + mcmillan wu

+ anaerobic threshold (AT) running, 6000m or 4 x 1600

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (9:00 AM)

long aerobic running from campus or at river

+ cool-down exercises

+ recovery at training room

happy thanksgiving

Short week with only one team practice on Tuesday morning.  Make sure you dress for the weather!  There is a 90% chance of heavy rain for 6AM on Tuesday...don't worry, we'll have a back plan for a workout in the Brock Center :)  While you're on your own throughout the rest of the week make sure you're continuing all your recovery strategies!

monday

off, no running

tuesday (6:00 AM)

800j + mcmillan wu

+ 3-4 x 2000m @ 85%, r= 1'30"

+ general strength circuit

(THOSE WHO RACED REGIONAL - aerobic running)

wednesday (on your own)

400j + dynamic foot drill wu

+ aerobic running

+ hip circuit

+ foot drills & balance exercises

thursday (on your own)

800j + dynamic wu

+ light aerobic running

+ 6-8 x fast striding for 80-100m

+ mcmillan core

friday

off, no running

+ leg circuit

saturday (on your own)

light aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

transitions and changes

*TEXT LAST WEEKS MILEAGE TO COACH*

As we transition from cross country to the indoor track & field season, it's important that we make sure to rest and recover for a short time.  Make sure you read over the schedules below carefully.  On your own you should continue your own health and recovery plans and stay on top of your supplemental work, such as foam rolling, some dynamic work, etc.  And make sure you're in the training room as needed for any injury issues you have.

The fall season didn't end as planned, but we have made some good progress in advancing our fitness to higher and higher levels.  While we assess our results from the fall, let's also be confident in the things we're capable of once we begin racing again!

Lastly, going forward, while at practice and in the training room, the topics of pro sports and fantasy leagues are now off limits.  Knock yourselves out in the locker room and vociferously demonstrate your superior knowledge on those topics to your teammates, but leave the debates there once your exit for practice or recovery/treatment.

THOSE WHO RACED REGIONALS:
monday
off, no running

tuesday
off, no running

wednesday (3:30 PM)

400j + dynamic foot drill wu

+ no running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday (6:45 AM)

800j + dynamic wu & speed ladder

+ no running

+ general strength circuit

friday
off, no running

saturday (on your own)
light aerobic running
+ stretching

sunday (time - tbd)

light aerobic running at Kennesaw or River

+ cool-down exercises

+ recovery at training room

THOSE WHO DID NOT RACE REGIONALS:
monday
off, no running

tuesday
off, no running

wednesday (3:30 PM)

400j + dynamic foot drill wu

+ light aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday (6:45 AM)

800j + dynamic wu & speed ladder

+ light aerobic running

+ 2-3 x 80m fast striding on grass in spikes
+ 3-4 x 120 on track (40 stride + 40 sprint + 40 stride)

+ general strength circuit

friday
off, no running

saturday (on your own)
light aerobic running
+ stretching

sunday (time - tbd)

light aerobic running at Kennesaw or River

+ cool-down exercises

+ recovery at training room

Rammer Jammer, Yellowhammer, give 'em hell, (in) Alabama!

those traveling to ncaa south regional:

monday
(w @ 7 AM / m @ 4 PM)
6-8 x 300 @ 95%, r= 30"
+ general strength circuit at track

tuesday (in AM)
aerobic running
+ hurdle walkovers, barefoot strides on grass, foot drills

wednesday
light aerobic running + strides or OFF

thursday
travel to Tuscaloosa
light aerobic running over xc course + 3-4 x starts from line

friday
shake-out in AM
+ COMPETITION, m10k @ 10:00 AM & w6k @ 11:15 AM

saturday (on your own)

light aerobic running

+ stretching

sunday
OFF

those not traveling:

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (m @ 6:30 AM / w @ 7:00 AM)

800j, mcmillan wu

+ 5000m controlled trial effort
(those not participating will pace)

+ general strength circuit at track

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday (on your own)

800j + dynamic wu

+ light aerobic running

+ 6 x 100 fast striding on grass

+ hip work and/or mcmillan core

friday  (on your own)

aerobic running

+ stretching

saturday (on your own)

aerobic running

+ stretching

sunday

OFF

sharpen the blade

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM, on track)

800j + mcmillan wu

+ 12 x 400 'RWTB style'; i.e. co-ed team relays
*BRING WATCH TO REPORT YOUR OWN TIMES

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

800j + dynamic wu & speed ladder

+ light aerobic running

+ 2-3 x 80m fast striding on grass in spikes
+ 3-4 x 120 on track (40 stride + 40 sprint + 40 stride)

+ mcmillan core or hip circuit

friday (6:00 or 6:45 AM, on track)

800j + mcmillan wu

+ anaerobic repeats (w= 5 x 1200 / m= 5 x 1600)

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at River

+ cool-down exercises

+ recovery at training room

#fortitudine vincimus

Headed out for a run today on some trails near where I live not expecting much.  With a broken heart for two weeks, a sharp pain in the back, aching knees, and what feels like a broken foot, #oldmanrunnerproblems, my recent runs have not been much to speak of.  But the weather was perfect and early on there was strength in my knees and a bounce in my stride that had been missing lately.  After adding an extra loop to lengthen the run to eight miles from the planned six, I was just about to merge from one trail to another when I heard a thundering through the music playing in my ears.  Just in time I glanced right to see five horses flying down the trail I was about to enter.  I quickly yielded to the thoroughbreds, #5x1000lbsofmuscle>coach, then followed behind them as the trail began to climb upwards.  For the next ten minutes each time I closed the gap one of the riders would look back and shout to their group and they would increase the pace.

Eventually though I caught and passed the last horse and as I approached the next one heard from behind "runner on your left".  This continued as I passed each successive horse until finally I took "the lead" just before a wooden bridge.  Once clear I began to open up a gap, and the race was over, #fortitudine vincimus :)

Wanting the best for all who are racing this weekend!

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM, on track)

800j, mcmillan wu

+ w= 2400m @ 85% + 10' light running + 6 x 200 @ 95%, r= 100j
+ m= 3200m @ 85% + 10' light running + 6 x 200 @ 95%, r= 100j
(HIT TIMES, DO NOT GO FASTER)

+ general strength circuit at track

wednesday

400j + dynamic foot drill wu

+ (those traveling) light aerobic running or OFF
+ (those not traveling) aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

(those traveling)
travel to Kernersville, NC (8:30 AM departure)
+ light aerobic running on xc course
+ 3-4 starts from starting line
(those not traveling)
800j + dynamic wu

+ light aerobic running

+ 2-3 x fast striding on grass
+ 6 x 40m fast striding on ramp w/ walk recovery

+ hip work and/or mcmillan core

friday

light shake-out in AM
+ COMPETITION; m8k - 10 AM / w6k - 11 AM
(those not traveling, time-tbd)

800j, mcmillan wu
+ 7 x 800 on track @ 5k GP, r= 1'

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room