onto the post-season

Below are general schedules for varying groups.  If you have any questions, contact the coaches.  Continue taking your iron!  AND MAKE SURE YOU TEXT OR POST TO THE BLOG COMMENTS SECTION YOUR WEEKLY MILEAGE, BEGINNING WITH THE MILEAGE FOR LAST WEEK.

Some quick personal comments.  As coaches we recognize the hard work all of you put in, and we continue to be impressed by the depth of performances coming from our group.  It's been a great year, and it's been fun.  Mostly though, we are humbled by the passion and commitment you all display.  With the season ending for most, many of you have reached out to us with texts, emails, and notes.  Two comments really stood out.  First, a graduating senior wrote that being on the team was a big part of her being able to make it through Tech.  And second, one team member whose summer break had just begun, ended her text with "August can't come soon enough!"  What a great tribute to our program with both of those sentiments.  All of us have been a part of creating the culture of our team, and all of us are responsible for perpetuating it!

those just finishing the competition season:

take a one week break, no running.  BUT you should continue with daily stretching and mobility (leg swings, etc.) and some core work.  A return to running schedule will be posted that starts next sunday.

those training for usa junior national meet:

light running through first half of week to recuperate a bit, coach will be in contact regarding next workout which will be friday.

those training for ncaa east preliminary round:
monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday (10:00 AM)

800j, mcmillan wu

+ mid-distance: 16 x 300 @ 3k to 3k+ pace, r= 90"

+ m800m: 15 x 200 cut-downs, r= 90"

+ w10k: 5-6 x 1200 @ AT, r= 1'

+ general strength circuit

wednesday (10:00 AM)

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand

thursday (10:00 AM)

800j + dynamic wu

+ light aerobic running

+ 2 x 80m fast striding +  4 x ramp strides + 4 x ramp sprints

+ mcmillan core

friday (10:00 AM)

800j, mcmillan wu

+ mid-distance: workout tbd

+ m800m: workout tbd

+ w10k: workout tbd

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time-tbd)

long aerobic running at Chattahoochee River

+ cool-down exercises

+ recovery at training room