from the panhandle to the beach

From one side of I-10 to the other, we return from Tallahassee and now prep for Jacksonville.  Reflecting on the season, it's been another great year filled with so many personal bests, some awesome accomplishments, and tons of fantastic memories.  For those leaving the program, we're going to miss you and miss what you've brought to our team.  For those returning, who will step up and lead us to even greater heights?  We've talked a lot recently about commitment, what it means and how it manifests itself in our daily actions and choices.  How can you move your commitment level further, how can you become compelled about all the principles that we know work for our program?

We're working on the training schedules for the upcoming year and hope to email them out in the next few weeks.  Almost all have met with us to evaluate the past year and give input regarding their training levels for the next year.  For the handful who haven't met with us, please make arrangements to do so soon!

Over the past few years all of us have contributed greatly to the creation of the outstanding culture of our team.  All of us now share the responsibility to perpetuate that culture by staying connected to the team.  That means not just staying in touch with those you are closest to on the team, but staying connected with everyone.  This blog is a great place to do that!

Have a great summer!  If you have any questions, contact the coaches and BEGINNING NEXT WEEK PLEASE MAKE SURE YOU POST YOUR WEEKLY MILEAGE TO THE BLOG COMMENTS SECTION.

those just finishing the competition season:

take a two week break, no running.  BUT you should continue with daily stretching and mobility (leg swings, etc.) and some core work.  You can also do some light cross-training in the second week.  After two weeks, a return to running schedule will be posted that starts next sunday.  If you are one who already has taken a break and resumed running, continue on your own schedule and be prepared to get onto the training schedule once we send it out.

those preparing for the NCAA EAST preliminary round:

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday

w10k (7:30 AM):

long aerobic running at river

+ cool-down exercises

+ recovery at training room

m800/m1500 (8:30 AM):

800j, mcmillan wu

+ 6-8 x 400m @ vV02max, r= ratio of 1:1

+ general strength circuit

wednesday (8:30 AM)

400j, lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday (8:30 AM)

800j + dynamic wu w/ speed ladder & plyo box jumps

+ starts at 2 x 30m + 2 x 60m + 2 x 90m

+ light aerobic running

+ med ball throws; 5 x BLF + 5 x OHB

+ work on A march

+ mcmillan core or hip circuit

friday (time-tbd)

800j, mcmillan wu

+ workouts - tbd

+ general strength circuit

saturday (on your own)

aerobic running in AM

+ stretching

sunday (time-tbd)

aerobic running at river

+ cool-down exercises

+ recovery at training room