ncaa's and the mighty mitochondria

Off to Madison for the NCAA National Championships! Congrats to women's team for becoming GT's third ever team qualifier and congrats to the men's team on a well-earned fifth place regional showing! And well-done to everyone on establishing a great team culture and establishing new expectations! See below schedules for everyone with info regarding required days of no activity and suggested activity.  Many of you are ready to get back to workouts on Tue and Fri, so make sure you text coach if you want some direction.  As you contemplate these days off, know that no activity is required per NCAA rules. Thus, no penalties can be levied by 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 (6:00 AM - track)

800j + mcmillan wu

+ 10' @ ~85% Threshold + 4-6 x 300 @ ~AnAe E, r= 300j
OR 12 x 300 @ ~AnAe E, 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
light aerobic running on own in AM & mobility
+ travel to Madison, WI

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

saturday

AM shake-out, time - tbd
+ NCAA NATIONALS, w= 6k @ 10:45 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, sugg. activity: light running or workout + taurus
wed - no required activity, sugg. activity @ 3:30 PM, AE running + team send-off
thu - no required activity, suggested activity: 1 hr cross-training + mobility
fri - no required activity, sugg. activity: AE running or workout + taurus
sat - no required activity, suggested activity: light  running + mobility
sun - no required activity, suggested activity: 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 - no required activity, sugg. activity @ 3:30 PM, light running + team 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