championship season

"Fight on, my men, I am hurt, but I am not slain; 
I'll lay me down and bleed a while, And then I'll rise and fight again."
- Sir Andrew Barton

This quote can be found in the AA training room.  Brendon Mahoney, NCAA all-American and many time ACC Champion in the 800m & 1500m, was inducted into the GT Athletic Hall of Fame on Friday evening.  He could not attend as he is in the middle of Green Beret training for the US Army. He recorded a video that was played at the induction dinner in his absence, where he referenced this quote and said he has carried it with him to this day.  He said it represented the Warrior Spirit. Do you have it?

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ on track & freshman hill
400 + 600 + 800 + 5 x freshman hill + 3-4 miles @ 80%

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 5 x 40m ramp sprint w/ walk down recovery

+ light aerobic running
+ 4 x slalom runs on grass in spikes
+ hip circuit

friday (6:00 AM)

800j + mcmillan wu

+ on track
w= 4 x 1500m, r= 3' / m = 6 x 1600, r= 3'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies in training room