ringin' in 2018

Again, some reminders:
>text or email your weekly mileage, and results for Tue workout
>make sure you are back on campus on Tuesday, January 2, 2018

ASSIGNMENT:
text coach a performance statement, so far about 65% of women and 50% of men have participated.
*to review, a performance statement is a simple, yet specific, form of positive self-talk that identifies the process of success for you, or what it takes for you to perform at your best.  Think more like a brief personal performance mantra you can repeat to yourself as you approach a race to keep you positively focused on what you need to to in the race.

COMPETITION:
We plan to take a fairly large number to compete this weekend.  Some will race (600m through 5000m) outright, some will run race (600m or 1000m) as a workout with some threshold work included afterward.  With the ACC meet being held on this track in late February, it's important to get familiar with the feel of a banked 200m track.

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 (on your own)

800j + mcmillan wu

+ AE Power (~5k pace) workout
*w= 6-7 x 800, m= 5-6 x 1000, work to rest ratio of 1:0.5
i.e. take one-half time rest of the time it took to run repetition

+ strength & conditioning

wednesday (2:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (2:30 PM)
800j + dynamic wu
+ 4 x 60m relay starts in spikes w/ walk back recovery + 2 x 80 fast
+ light aerobic running
+ hip circuit
(*6:00 PM - TEAM DINNER, details to follow)

friday (2:30 PM)

800j + mcmillan wu
those racing:
light aerobic running + 3 x 100 starts
those not racing:

+ Threshold workout - tbd

+ strength & conditioning

saturday
those racing:
travel to Clemson
+ shake-out, warm-up, race, threshold work
those not racing:

aerobic running on own

+ stretching & mobility

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

holiday2017.2

First, some reminders:
>text or email your weekly mileage, and results for Tue & Fri workouts
>make sure you complete everything listed for practice each day
>report back on Tuesday, January 2, 2018

ASSIGNMENT:
text head coach a performance statement
*a performance statement is a simple, yet specific, form of positive self-talk that identifies the process of success for you, or what it takes for you to perform at your best.  To construct your personal performance statement, imagine yourself as your coach, and you, the runner, are one minute away from toeing the line in the most important race of your career.  What are the last words of advice that you, the coach, gives to you, the runner?  This will serve as your first "rough draft" at a performance statement for yourself.

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 (on your own)

800j + mcmillan wu

+ 4-6 mile run as follows:
alternate 800 @ CV (~10k) pace + 800 @ Tempo (~80%) pace
(optional for men: alternate 1k @ CV + 1k @ Tempo)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (if hurdles are available)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 150 fast
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (on your own)

800j + mcmillan wu

+ mLD - 8 to 10 miles @ ~Tempo pace (75-80%)
+ w & mMD - 10 x 300 @ AnAe E (~mile) pace, r= 90"
then 1600j + 1 x 500 @ fast

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

holidays2017.1

First, some reminders:
>text or email your weekly mileage, and results for Tue & Fri workouts
>make sure you complete everything listed for practice each day
>report back on Tuesday, January 2, 2018

Things to think about over the holiday break:
>what do you want to achieve in 2018, what will you do to achieve it
>think big, work hard, be positive
>be 3% better than ever, make our team better than ever
>have pride in your work, have pride in our team

As we approach the new year, know that all that each of you do for our team is appreciated.  Your commitment to excellence in academics and athletics is important and your efforts are impressive.  The road to the top is never easy, is often trying, and always full of ups and downs...but know that the top is within your reach and trust that it is your destiny.

Regarding the Tuesday and Friday workouts, if you have access to a measured path, use it.  If not, use a track at least for Tuesday.  If you don't have access to measured path or track, adapt the workouts and just use time and effort as your guide.

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 (on your own)

800j + mcmillan wu

+ 8-10 x 500 @ Aerobic Power pace (~5k), r= 100j
(*if needed you can break into sets w/ 400j)
+ jog 1600, then 400, 300, 200 @ mile finishing speed
(speed you hope to run at end of a mile, w/ equal jog recovery)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (if hurdles are available)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 150 fast
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (on your own)

800j + mcmillan wu

+ 3 to 4 mile run @ ~Threshold pace
(make it to 3, if possible to 3.5, and if possible to 4)
+ jog 800, then 3 x 200 @ mile finishing speed w/ 200j rec

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

fall exams 2017

Time to close out a great fall semester with a solid week of exams!  Below are the workouts for this week.  Tuesday-Thursday are not required activity, but listed is the suggested activity to be prepared for the upcoming indoor season.  Beyond this week, the training schedule over the holiday break will be on the blog each Sunday evening.  Make sure you complete everything listed for practice each day and stay in the same routine of regular practice.  Report your times for workouts (Tue, Fri) and your mileage each week via text or email. Strength-training to be completed will be sent to you. Report back date is Tuesday, January 2, 2018. If you have any questions or any interruptions in training due to injury or illness, make sure you contact your coaches.  And if you have any questions, make sure you ask!

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 (on your own / TRACK WILL BE OPEN 9AM-12PM)

800j + mcmillan wu

+ 1600's on track (w= 4, m= 4-5) @ ~C(ritical) V(elocity) pace, r= 3' (400j)
(w800 - 4 x 600 @ CV pace, r= 4' + 2-3 x 200 fast striding, r= 200j)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (if hurdles are available)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 200
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (on your own)

800j + mcmillan wu

+ mLD - 8 to 10 miles @ ~Tempo pace (75-80%)
+ w & mMD - 3 x 400 + 4 x 300 + 4 x 200 @ ~AnAe E pace
r= 1'30" / R= 4'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

exams on deck

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ 9 x 600 on cinder loop @ ~AE Power, r= finish loop at ~65%

+ strength & conditioning

wednesday (10:00 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ general strength circuit

thursday (10:00 AM)

800j + dynamic wu & speed ladder
+ 3 x 30 starts + 4 x 100

+ light aerobic running
+ mini-hurdles or work on A March
+ 5 x light strides on grass
+ hip circuit

friday (3:00 PM)

800j + mcmillan wu

+ 1600's on track @ ~AT, r= 1' (w= 4 / m= 5-6)

+ strength & conditioning

saturday
no required activity; suggested activity:

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at river or mountain

+ cool-down exercises

+ recovery strategies in training room

action plan

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ 6-8 x 800 @ ~CV pace, r= 400 @ ~65%

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 80m fast striding on Cherry St hill

+ light aerobic running
+ mini-hurdles or work on A March
+ 5 x fast grass strides in spikes
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ w & mMD: 10-12 x 300 @ ~AnAe E, r= 400 @ ~65%
+ mLD: 14,000m @ ~75% on park 2k lake loop

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at river or mountain

+ cool-down exercises

+ recovery strategies in training room

NCAA Nationals:
Communicate directly with coach regarding schedule

morning joy...and then some

"The singer can easily move us to tears or to laughter, but where is he who can excite in us a pure morning joy?" - Henry David Thoreau in 'Walking'

Last Saturday morning, we saw how we can be moved by sport.  What a thrilling run, what a display of courage and will, of heart and soul.  How the effort of one can lift many, and the hope of many can lift one.  For the strength of the Swarm is the Yellow Jacket, and the strength of the Yellow Jacket is the Swarm.

Now as we begin to switch gears to the upcoming track season, I thought it might be a good time to revisit an old phrase introduced several years ago..."and then some".

"and then some", what does that mean? It means everything. Give all you've got, and then some. Care a lot, and then some. Be a great teammate, and then some. Encourage others often, and then some. Go the extra mile, and then some. Strive as hard as you can, and then some.

Remember that phrase, "and then some", consider it a team motto, if you will. Use it as a personal motto, even better.

Group that did not compete at NCAA South Region:
mon - weekly day off, suggested activity: 1 hr cross-training
tue - (6:00 AM) normal practice, workout - tbd
wed - holiday break, suggested activity: aerobic running + taurus
thu - holiday break, suggested activity: aerobic running + hip circuit
fri - holiday break, suggested activity: workout on own - tbd
sat - holiday break, suggested activity: aerobic running + mobility
sun - holiday break, suggested activity: long aerobic running + recovery

Group that competed at NCAA South Region:
mon - weekly day off, suggested activity: 1 hr cross-training
tue - no required activity, suggested activity: aerobic running + mobility
wed - holiday break, suggested activity: aerobic running + taurus
thu - holiday break, suggested activity: aerobic running + hip circuit
fri - holiday break, suggested activity: aerobic running + mobility
sat - holiday break, suggested activity: 1 hr cross-training
sun - holiday break, suggested activity: long aerobic running + recovery

NCAA Nationals:
Communicate directly with coach regarding schedule

nattys and the mighty mitochondria

On to Louisville, back to E.P. Tom Sawyer Park, and on the the NCAA National Championships! Congrats to Nahom and congrats to both the men's and women's teams...a great fall season continues!  See below schedules for everyone and make sure you are checking your Teamworks email regarding updated info for the rest of the fall semester and required days off.  As you contemplate these days off, know that no activity is required per NCAA rules. Thus, no penalties can be levied by the coach.  But the gods of Aerobic Endurance do not operate under NCAA rules and they will extract big penalties for continued time off.  And they will do this with the mighty mitochondria, better known as the powerhouses of the cell.  Through aerobic training we increase both the number and the size of the mitochondria, and this development is extraordinarily important in your success as a runner. In a study by Dr Olbrecht, it was found that "half the increase in mitochondria from five weeks of training may be lost in one week of de-training (time off).  Keep this in mind over the next few weeks!

NCAA Nationals:
monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (9:00 AM - track)

800j + mcmillan wu

+ 12+ x 300, r= 300j
+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ light aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ general strength circuit

thursday
travel to Louisville
+ light aerobic running & mobility

friday
light aerobic running on xc course
+ 3-4 x 100 starts from line in spikes

saturday (on your own)

AM shake-out, time - tbd
+ NCAA NATIONALS, m= 10k @ 11:45 AM
+ travel to Atlanta

sunday

no required activity, suggested activity - light aerobic running


Group that did not compete at NCAA South Region:
mon - no required activity, suggested activity: 1 hr cross-training
tue - no required activity, suggested activity: light running + taurus
wed - (3:30 PM) normal Wed practice + Nahom send-off
thu - no required activity, suggested activity: 1 hr cross-training + mobility
fri - no required activity, suggested activity: aerobic running + taurus
sat - no required activity, suggested activity: light  running + mobility
sun - (time - tbd) normal Sunday long run at river + recovery

Group that competed at NCAA South Region:
mon - no required activity, suggested activity: off
tue - no required activity, suggested activity: off
wed - (3:30 PM) normal Wed practice + Nahom send-off
thu - no required activity, suggested activity: 1 hr cross-training + mobility
fri - no required activity, suggested activity: light running + strength circuit
sat - no required activity, suggested activity: light running + mobility
sun - no required activity, suggested activity: aerobic running + mobility

tuscaloosa bound

NCAA South Region group:
monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM - track)

800j + mcmillan wu

+ 10-12 x 300, r= 300j
+ strength & conditioning

wednesday

aerobic running on your own in AM
+ travel to Tuscaloosa
+ shake-out upon arrival

thursday
light aerobic running over xc course
+ 3-4 x 100 starts from line in spikes

friday
AM shake-out, time - tbd
+ NCAA SOUTH REGION, m= 10k / w= 6k
+ travel to Atlanta

saturday (on your own)

no required activity, suggested activity:
light aerobic running

+ stretching

sunday

no required activity, suggested activity - off

Group not competing at NCAA South Region:
monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:30 AM - track)

800j + mcmillan wu

+ 3000m TT
+ strength & conditioning

wednesday

no required activity, suggested activity:
light aerobic running
+ stretching & mobility

thursday - saturday
no required activity, suggested activity - off

sunday
no required activity, suggested activity:
light aerobic running
+ stretching & mobility

grind then shine

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM - on park 2k lake loop)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 80m fast striding on Cherry St hill

+ light aerobic running
+ mini-hurdles or work on A March
+ 5 x fast grass strides in spikes
+ hip circuit

friday (6:30 AM - on track)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

call to post

It's time...

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM - in Brock)

800j + mcmillan wu

+ Oregon Drill v.GT, w= 25' / m= 30'
+ strength & conditioning

wednesday

ACC Group:
aerobic running on your own in AM
+ travel to Louisville, KY
+ shake-out upon arrival
those not traveling:
aerobic running on your own

+ strides on grass or turf
+ general strength circuit

thursday
ACC Group:
light aerobic running over xc course
+ 3-4 x 100 starts from line in spikes
those not traveling:

+ 5 x 80m fast striding on Cherry St hill on own

+ light aerobic running
+ hip circuit

friday
AM shake-out, time - tbd
+ ACC CHAMPIONSHIPS, m= 8k / w= 6k
+ travel to Atlanta
those not traveling:
800j + mcmillan wu
+ 4 x 1000 @ 90%, r= 1' + 2-4 laps jogging + 1 x 600 fast
(track available 8AM - 4PM, text times to coach)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (9:00 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

onward 2017

Our end goal of P45417.HNL is within reach, time now to double down on...recovery in the training room, hydration, proper nutrition, iron supplementation, sleep, intentional cross-training, and everything else that goes into a successful conclusion to the fall season!

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ 400 uphill hard on road + (cinder loop) 2400's @ 85%, r= 90" (w= 2 / m= 3)
+ 800, 600, 400 @ 3k pace, r= at least equal time
+ 3 x 200 @ mile pace, r= 1'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 80m fast striding on Cherry St hill

+ light aerobic running
+ mini-hurdles or work on A March
+ 5 x fast grass strides in spikes
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ (on 10th St grass) 1000's @ CV, r= 60" + 8 x 100-170m acc w/ walk rec
w= 6 / m= 8-10

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

rammer jammer, yellowhammer, give'em hell, (in) alabama

Great regional opportunity this week in Tuscaloosa!  Let's take care of the little things that we continue to talk about and be ready to have an awesome race.  Fall break gives us a great chance to rest a little this week before the championship season drive.  Our program is team-centered, athlete-driven.  So the stage is set and your hands are on the wheel.  Where we goin'?

Switching gears, Gainesville (FL) native Tom Petty passed away recently.  Yesterday at the end of the third quarter of the LSU vs UF football game in Gainesville, the crowd paid tribute to their lost son.  WATCH IT below!  How awesome to touch people with your talent as Tom Petty did.  You may not realize it but each of us has that same opportunity every day, just maybe not 90,000 people at a time!  But recognize, develop, and use your talent always...make a difference.

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (8:30 AM)

800j + mcmillan wu

+ Oregon Drill v.GT, w= 25' / m= 30' (location - tbd)
+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ light aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ general strength circuit

thursday
those competing at Crimson Classic
depart for Tuscaloosa at 11:30 AM dressed to run
+ light aerobic running over xc course
+ 3 x 100 starts from line in spikes
those not competing at Crimson Classic:

+ 5 x 80m fast striding on Cherry St hill on own

+ light aerobic running
+ 5 x fast grass strides in spikes
+ hip circuit

friday
AM shake-out, time - tbd
+ CRIMSON CLASSIC, m= 8k / w= 6k
+ travel to Atlanta
those competing at Berry Inv:
light aerobic running on own in AM
+ 3 x 100m starts on grass or turf
those not competing:
workout - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching
those competing at BERRY INV: m= 8k / w= 6k

sunday (time - tbd)

long aerobic running at kennesaw or river

+ cool-down exercises

+ recovery strategies in training room

back home back to work

Great racing up north, now time to get even more focused as we build momentum from week to week, leading up to the championship weeks.  More than ever we must focus on the many small things that will ultimately determine the outcome of our season...recovery in the training room, hydration, proper nutrition, iron supplementation, sleep, intentional cross-training, and ... P45417.HNL

Are you doing your best?

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ 400 uphill hard on road + (cinder loop) 2000's @ 85%, r= 90" (w= 2 / m= 3)
+ 3 x 1000 @ 3k pace, r= at least equal time + 3 x 200 @ mile pace, r= 1'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 80m fast striding on Cherry St hill

+ light aerobic running
+ mini-hurdles or work on A March
+ 5 x fast grass strides in spikes
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ (on 10th St grass) 1000's @ CV, r= 60" + 8 x 100-170m acc w/ walk rec
w= 6-7 / m= 8-10

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (9:00 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

hall of fame week

Solid week of training ahead, and a fun and exciting function to end the week...the GTAA Hall of Fame Induction on Friday, followed by half-time recognition at the football game for the new inductees, which include one of our women's T&F greats.  Read about her here:  ashlee kidd

Maybe we'll even reminisce and share the introduction of our assistant coach at her induction!

Back to business...recovery in the training room, hydration, proper nutrition, iron supplementation, sleep, intentional cross-training, and ... P45417.HNL

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ (on park road tennis ctr hill + cinder loop)
6 x 200 uphill w/ jog down rec + 3-5 miles @ 80% + 3 x 200 uphill

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 80m fast striding on Cherry St hill

+ light aerobic running
+ mini-hurdles or work on A March
+ 5 x fast grass strides in spikes
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ (on 10th St grass) 1000's @ CV, r= 75" + 8 x 100-170m acc w/ walk rec
w= 6-7 / m= 8-10

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

ain't nobody got time for irma

A lot of uncertainty with the weather as we begin the week.  In addition, music midtown in the park this weekend means the park will be inaccessible.  While the Tue/Fri workouts are listed as "tbd" at this point, most likely Tue will be threshold-oriented and Fri will involve some type of long repeats.  Regardless, the work will be on point and we will continue our quest to take our fitness to a HNL!
P45417

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (4:00 PM)

800j + mcmillan wu

+ 1600's on CRC turf field (track as back-up)
w = 3 x 1600 @ AT, r= 1' + 2 x 1600 @ 5k or faster, r= equal time rec
m = 3 x 1600 @ AT, r= 1' + 3 x 1600 @ 10k or faster, r= 3'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 80m fast striding on Cherry St hill

+ light aerobic running
+ mini-hurdles or work on A March
+ 5 x fast grass strides in spikes
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ (on cinder loop) w= 6-7 x 1000 @ CV, r= 90" + 4 x 200, r= 200j
m= 2 x 4800 @ 85%

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (8:30 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room